Wednesday 5.20.2026

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

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Front Squat x 4 reps @ 42X1 tempo
Rest 2 minutes

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

Be strict on your tempo here! Build load as able each set to hit the prescribed intensity. Reps have decreased from last week to allow for an increase in weight.

B. For time:
80 Double-Unders (or 16 Calorie Ski)
40 Single Arm Overhead Walking Lunges* (switch arms as needed)
60 Double-Unders (or 12 Calorie Ski)
30 Single Arm Overhead Walking Lunges
40 Double-Unders (or 8 Calorie Ski)
20 Single Arm Overhead Walking Lunges
20 Double-Unders (or 4 Calorie Ski)
10 Single Arm Overhead Walking Lunges

*Optimal time frame here is 9-15 minutes of work.
*Overhead Lunges can be regressed to Single Arm Suitcase Lunges.
*Target weight on the Lunges is 50/35 (intermediate) and 70/50 (advanced); choose an appropriate load to hit the time domain listed above.

C. (Optional) Two or three sets of:
Kettlebell Horn Curls x 10-12 reps @ 21X0
Banded Face Pulls x 12-15 reps

“PUMP”

A. Same as above

B. Three sets, not for time, of:
6-8/side Split Squats or Bulgarian Split Squats @ 30X0
10-15 Bent Over Reverse Flies @ 20X0
40-60 Second Plank Hold or Front Leaning Rest on Rings

*Try to increase loading on the Split Squats from last week (5.11.2026) if you did them.

C. (Optional) Two or three sets of:
Kettlebell Horn Curls x 10-12 reps @ 21X0
Banded Face Pulls x 12-15 reps

“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