Thursday 5.21.2026

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

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — 4-5 Tall Box Jumps (or Russian Step Ups each side)
Minute 2 — 6 Half Kneeling Medball Slams each side

Challenge yourself with taller box heights as you get warmer.

B. Five or six sets of:
2 Hang Power Cleans (from the knee) + 1 Power Clean (from the floor)
Rest 90-120 seconds

*Pause for 1-second in the starting position (bar at knees) on each of your Hang Power Cleans. You may drop the bar and reset for your subsequent Power Clean.

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

OR

Three or four sets of:
Romanian Deadlift x 6 reps @ 3011
Rest 30 seconds
Ring Rows x 8-10 reps @ 21X0
Rest 60-90 seconds

*Choose loading that makes your final two sets an 8/10 RPE.

C. Every 4 minutes, for 16 minutes (4 sets):
Run 200 Meters
12 Alternating Dumbbell Snatches
8 Burpees Over the Dumbbell
10/8 Calorie Echo Bike

*Choose a loading on the Dumbbell Snatches that will challenge you to go unbroken; you should have at least 30 seconds of rest between sets.

“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