Team, Friends,
Hope we’re all feeling strong.
In case you forgot, I doubt you did, next Monday the 26th is Memorial Day Murph. 8 AM and 10 AM. A few sodas and snacks when the second session finishes… about 11 AM. Join us for some fun!
And a few thoughts for those of you hoping to crush it or set a PR:
Consider keeping the intensity high this week, but the volume low. (That is to say, go fast, lift heavy, do less rounds and reps or cut the AMRAP in half.) Or take an extra day off. There’s no scenario where resting all week does any good. Also, remember to shave/sand your callouses this week. Murph yields a bloody hand or year every two.
On to the week ahead:
Monday – Longer, chipper-ish WOD. Power Cleans, running, Shoulder to Overhead, Sit-Ups. Total running is 1 mile. This WOD looks way more intimidating than it is. And please consider running a shorter distance or breaking it up instead of immediately scaling to the bike/rower. Injuries excepting.
Tuesday – Wacky Day. A new variation on bench press: Single Arm-KB Bench Press. This one has been known to make you sore in spots you didn’t expect. And a very strange WOD that I stole directly from CrossFit.com (I’m known to do that, they are really good at their job.) 20 minutes on the clock, and you rotate between 4 static holds… handstand, Chin above bar, bottom of squat, l-sit. Challenge yourself!
Wednesday – Double Strength. Building on Deadlifts, Dips, a final week of Commando Chin-Up, and a second week of Deficit Reverse Lunge
Thursday – Core EMOM to start… front abs and side abs/rotation for those curious what core means this week. Then a longer WOD with DUeys, ring rows, box jumps, and Farmers Carry. Grip-y day.
Friday – Snatch Mobility and Overhead Squat to start, then a workout structure we’ve used a few times recently: Every 2 minutes for 12 rounds: Olympic weightlifting paired with cardio (burpees)
Saturday – Bench (twice? YES) and Partner WOD