Friends, we hope everyone had a great weekend, and hopefully a long weekend! Holiday weekends are always a great chance to reflect and practice gratitude… speaking for myself, it’s very easy to get stuck in a rut focusing on all that is wrong… but we truly have SO much to be grateful for! Old City is beyond grateful for all those who have given their lives defending our home and country, and all those serving today.
The Week Ahead:
Monday – (at this point, yesterday) Murph. You know what it is. The original description of Murph read: “In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on, it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”
Tuesday – How do you program something the day after Murph? What muscles AREN’T fatigued? Since that problem is perhaps too difficult to solve, and a full day of stretching won’t fly, I just programmed something I felt was very moderate: Sumo Deadlift strength, and a short WOD with double unders, sit-ups, and KB Swings.
Wednesday – Strength is our second go round with Single Arm KB Bench. After that, we have sprint/rest with Power Cleans @ 185, Strict Chin-Ups, and Wall Balls.
Thursday – More upper body strength featuring Dips and Yates Row. Then a medium-long cardio focused WOD of rowing and burpees.
Friday – Back Squat returns! Then an AMRAP with strict press/push press, box jumps, and ring rows. Push/pull/cardio
Saturday – Partner WOD!