Thursday 5.22.2025

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

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Bench Press
Set 1 — 9 reps @ 20X1 | RPE 7
Set 2 — 7 reps @ 20X1 | RPE 8
Set 3 — 5 reps @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @20X1 (aim for 9+ reps)

Perform 1-2 warm-up set to find a good starting weight on the Bench Press. Try to increase loading from what you used on 5.13.2025. Use your rest periods to work on any lower body mobilizations you may need to prioritize.

B. Two or three sets @ RPE 7/8:
Hand Supported Single Leg Romanian Deadlift x 6-8 reps each leg @ 20X0
Rest 30 seconds
Strict Dips x 6-10 reps or Bench Dips x 10-15 reps @ 20X0
Rest 60 seconds

C. Against a 60-second clock, complete:
5 Burpees
100-ft Farmer's Carry
Max Calorie Echo Bike

Rest 60 seconds, and complete five sets for max Calories.

“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