Friday 5.22.2026

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

“FITNESS” & “PERFORMANCE”

A. Three sets, for quality, of:
1-2 Turkish Get Ups each arm
6-8 Quadruped Kettlebell Pull Throughs each side
12-15 Tall Kneeling Band Pull Aparts

This is your warm-up; Build in load on the Turkish Get Ups as able.

B. Four sets of:
Push Press x 6 reps
Rest 2 minutes between sets

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

There is no tempo restriction this week. With this in mind, look to increase the loading from what you used last time (5.13.2026). If preferred, substitute a Landmine Press or Landmine Push Press here to avoid going directly overhead.

C. Conditioning
Every 2 minutes, for 10-12 minutes (5-6 sets):
90-ft Sandbag Carry
12/9 Calorie Ski Erg or Row
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Note times to complete each set. Your goal is hard — but consistent — efforts.
If you are slowing down significantly by your 5th set, cut it there.

“PUMP”

A. & B. Same as above

C. "PUMP" Shoulders + Core
Complete as many rounds as possible in 12 minutes, with a focus on movement quality and muscular activation, of:
6 Supinated Grip Strict Pull-ups (use assistance as needed)
12 Glute Bridge Dumbbell Floor Presses
15 Superman Punches
30 Second Hollow Hold

“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