Monday 5.18.2026

*Reminder: Our Annual "MURPH" is this Saturday, May 23rd, at 9am!

“FITNESS”

A. Four sets of:
Barbell or Dual Dumbbell Bent Over Row x 8 reps @ 21X0
Rest 30 seconds
Dumbbell Russian Step Ups x 8 reps each leg
Rest 60 seconds

Try to increase loading on the Bent Over Row from what you used on 5.11.2026 (if you did these in "PUMP"). Otherwise, make your first set a 7-8/10 RPE, and increase the loading if able to maintain this effort.

B. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
12 Single Arm Dumbbell Hang Clean & Jerks
9 Toes to Bar (or V-Ups)
​
*If starting from the back half of the gym, run to the 250 Meter mark.
*Compare to 5.4.2025

C. Two or three sets of:
20-30 Second Copenhagen Plank or Side Plank each side
Rest as needed between sides

“PERFORMANCE”

A. Five or six sets of:
High Hang Snatch x 3 reps
Rest 90-120 seconds

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Challenging

B. & C. Same as "Fitness"

“PUMP”

A. Same as "Fitness"

B. Three sets, not for time, of:
8-10 Half Kneeling Single Arm Kettlebell Presses each arm @ 20X0
10-12 Single Leg Glute Bridges each leg @ 20X0
20-40 Plate Russian Twists

Choose a loading for the Presses and Bridges that will challenge you in your final two sets.

C. Same as "Fitness" & "Performance"

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg