May 4th - 9th, 2026

‍MONDAY    MAY 4, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 bootstrappers
8 single arm DB high pulls each arm
8 up downs
8 med ball chest throws

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STRENGTH:  Close grip Bench Press  establish a 8 rep. (for a 8 - 6 - 4 - 2 series)

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‍METABOLIC CONDITIONING:

AMRAP 9:00
9 hang dumbbell squat cleans (50/35)
9 lateral burpees over the dumbbell

Cool down:
2:00-3:00 easy bike or take a walk!

1:00 scorpion stretch each side
1:00 seal stretch

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‍TUESDAY   MAY 5, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
1:00 single unders/2nd Rd 1:00 double unders
8 cat cows
8 single arm DB strict press each arm
8 Samson stretches
:30 kneeling wrist stretch
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STRENGTH: Split Jerk 1 Rep max (April 21)

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‍METABOLIC CONDITIONING :

For time:    

10-8-6-4-2
Push jerks (135/95)(95/65)

50-40-30-20-10
Double-unders or 2x Single unders

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‍Cool down
2-3 minutes walk/bike
1:00 puppy dog stretch
1:00 calf stretches

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‍WEDNESDAY MASH UP    MAY 6, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
Walk on toes 50'
Walk on heels 50'
Walking lunges 50'
100m run
10 banded passthroughs
10 banded good mornings
10 hips down push ups
100m run
10 arch/hollow swings
10 barbell deadlifts
5 push ups
100m run

Warm up deadlift

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METABOLIC CONDITIONING :

Hero Workout Drew (Murph Prep)

For time:

Kraus
200-m run
30 pull-ups/jumping pull ups/ring rows
30 hand-release push-ups/from knees/to a box
4 deadlifts - challenging but doable unbroken
:30 rest

Scott
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest

Good
600-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest

Cully
800-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest

Cash Out - If you have time or with a partner (~15:00)

"Night Stalkers"
269 box step ups 20"

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• In honor of Chief Warrant Officer 3 Andrew “Drew” Gunnison Cully, 35, of Ozark, Missouri and the legendary “Night Stalkers” of C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR).
• Each round honors one of the “Night Stalkers” Heroes who died in a helicopter crash on Sept. 17, 2025.

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders

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‍TEAM THURSDAY  MAY 7, 2026

WARM UP

2:00 run/bike/row/ski

4 Inch worms with seal and down dog
8 PVC passthroughs
8 goblet squats
8 PVC banded lat pull downs
8 alligator rolls

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‍SKILL: Bar Muscle Up/Toes to Bar (15 minutes)

5 Banana jumps - focus on hollow body behind bar

5 Banana jump into increasingly higher amplitude arch/hollow swing - focus on a big arch!

5 - 10 Kipping toes above hips or hips to bar (as single reps)

5 - 10 Single knee raise kick to toes OR 2-3 linked toes to bar OR Jumping bar muscle ups

5 - Bar Muscle up attempts!

5 - For toes to bar strength - lying toes to rig with slow lower
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TEAM METABOLIC CONDITIONING:

Team Andi

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For time:

‍100 hang power snatches
 (65/45)
100 push presses
100 sumo deadlift high pulls
100 front squats

*Split the work as desired. One partner works at a time to complete all reps.

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FRIDAY   MAY 8, 2026

WARM UP

2 Rounds
8 air squats
8 PVC passthroughs
8 PVC sumo good mornings
8 glute bridges
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STRENGTH:  Power Clean 1 Rep Max

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‍METABOLIC CONDITIONING: ‍

5 rounds for time:
:30 L-sit/tuck hold/seated leg raise hold
18/14 -cal air bike
10 DB burpees (35/50 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.

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Cool Down

2-3 bike/walk
1:00 couch stretch each leg

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SATURDAY   MAY 9, 2026

OPEN GYM  0800 - 1000

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MURPH EXTRA CREDIT - RUN PREP!

*Aim to spread these throughout your week, and ideally not on a day that you worked out at the gym.

Day 3: Easy to moderate pace run for double the time it took to run a mile. Think a sustainable pace, slower than your mile. If you have to intersperse some walking, that's okay!

Day 4: 6 to 8 x 400m @1 mile pace or slightly faster; After each 400m rest the equal amount of time it took to run. Goal is to keep each round within :10 of each other!

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