May 11th - May 16th, 2026

MONDAY   MAY 11, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
5/5 World's greatest stretch
8 PVC passthroughs
8 air squats
8 double DB strict press
5 wall facing overhead squats - work on getting closer to the wall

*If needed - add in some foam rolling on the upper back with hands over head

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STRENGTH:  Overhead Squat  3 - 3 - 3 - 3 - 3 set a series start point number. (April 27)

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‍METABOLIC CONDITIONING :

50-35-15 reps for time:
‍Wall-ball shots (14/10#)
AbMat sit-ups
Calorie bike– Women bike 40-25-10 calories.

*Or Scale all reps to 40-25-10

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

1:00 couch stretch each side

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‍TUESDAY   MAY 12, 2026

WARM UP

2:00 Run/bike/row/ski

2 Rounds

4 Inch worms with seal and down dog
8 Samson stretches
8 Bent over medball slams
8 broad jumps

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STRENGTH: Single Dumbbell Strict press  establish a 6 reps on each arm. Note any difference between left and right

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‍METABOLIC CONDITIONING:

EMOM 10:00Minute 1) 10-12 box jumps (20/24 in)
Minute 2) 12-15 DB bench presses (40/25)

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Cool down:
2:00-3:00 easy bike or take a walk!
1:00 scorpion stretch each side

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‍WEDNESDAY MASH UP    MAY 13, 2026

Warm up:

2:00 run/bike/row/ski

1 Round

100m run
8 PVC passthroughs
8 air squats
8 hips down push ups
8 scap pull ups
100m run
10 barbell deadlifts
10 barbell hang power cleans
10 arch/hollow swings
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Warm up power cleans and pull ups

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METABOLIC CONDITIONING :‍

AMRAP 7 minutes: 
15 V-ups
15 Power Cleans, 95/65

AMRAP 7 minutes:
500m Row
400m Run

AMRAP 7 minutes:
Cindy
5 pull ups
10 push ups
15 air squats

*Perform these movements as you plan to do in Murph. If wearing a vest, put it on!

*Rest 4 minutes between workouts

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

2:00 foam roll back and shoulders

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‍TEAM THURSDAY  MAY 14, 2026

WARM UP

2:00 run/bike/row/ski

8 cat cows
8 PVC passthroughs
8 alternating lunges
8 PVC banded lat pull downs
8 alligator rolls

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‍SKILL: Bar Muscle Up/Toes to Bar (15 minutes) - Last Week!

5 Banana jumps 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:

4 Round for time with partner:
‍400-m run
10 Wall walks/Half wall walks/Inchworm with push up
100 Walking lunges

Run together. Split up the wall walks and walking lunges as desired.

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FRIDAY   MAY 15, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8
8 cobra sumo good mornings
8 glute bridges
8 arch/hollow swings
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STRENGTH:  Sumo Deadlift 1 - 1 - 1 - 1 - 1 (May 1)

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‍METABOLIC CONDITIONING:

AMRAP 10:
‍3-6-9-12…Toes to bar
Row 15/12 calories after each round.

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Cool Down

2-3 walk/easy bike
1:00 puppy dog stretch

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SATURDAY   MAY 16, 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 5: Easy to moderate 2 mile run! Think a sustainable pace, slower than your mile. If you have to intersperse some walking, that's okay!

Day 6: 2 x 800m @1 mile pace or slightly faster; After each 800m rest the equal amount of time it took to run. Goal is to keep each round within 1:00 of each other!

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