Wednesday 5.21.2025

*Reminder: Our annual “MURPH” workout is this Saturday, May 24th, at 9am!

“FITNESS”

A. Three or four sets of:
Back Squat or Goblet Squat x 6-8 reps @ 30X1
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 30 seconds
Bottoms Up KB Carry x 60ft each arm
Rest 60 seconds

Aim to make your first set a 7/10 RPE, and build in load each set to finish at a 9/10 RPE. If you have the time and energy to complete a fourth set on the Squats, go for it.

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 3:00, for 15 minutes (5 sets):
Back Squat
*Set 1 – 7 reps @ 70% (of 3-RM)
*Set 2 – 5 reps @ 80%
*Set 3 – 4 reps @ 87.5%
*Set 4 – 3 reps @ 92.5%
*Set 5 – Max Reps @ 77.5% (allow only one full breath cycle at the top of each rep)

Build on last weeks positioning with slightly more load, maintaining good speed out of bottom. Once again, base these percentages off or your 3-rep max Back Squat from 4.28.2025 (or whatever basis you used last week).

B. Against a 12-minute clock, complete:
800 Meter Run or 50/40 Calorie Echo Bike
followed by...
As many rounds and reps as possible of:
12 Single Arm Kettlebell Front Rack Walking Lunges (switch arms each round)
4/3 Strict Pull-ups (or Bar Muscle-Ups)

C. (Optional) Two or three sets of:
Single Arm Dumbbell Row x 6-8 reps each arm @ 21X0
Rest as needed
Weighted Plank Hold x 30-40 seconds
Rest as needed

“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