Blog Week of 4-7-2025

Quote of the Week 4-7-2025

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“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united”

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NEWS

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Welcome back friends! MURPH 2025. I am really hoping for 100% participation this year folks. Consider this your official invite to the biggest party of the year.

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PROGRAMMING

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Week two of our oly cycle brings us heavy doubles and harsh Metcons. We are looking to push our numbers up significantly this week, especially on the cleans and snatches. If we put in the work here then delicious PRs are to follow. 

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HERE WE GO!

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Monday

Strength

EMOM 12

2 Squat Clean

Metcon

8 Rounds

100m Run

1 Cluster (AHAP)

2 Wall Walks

Tuesday 

Strength 

EMOM 12

2 Split Jerk

Metcon

AMRAP 20

1 STOH (AHAP)

5 HSPU

10 Sit-ups

15/10 Cal Row

Wednesday 

Strength

Core Circuit 

Metcon

10-8-6-4-2

T2B

20-18-16-14-12

Box Jumps

1-1-1-1-1

OHS (AHAP)

Thursday 

Strength

EMOM 12

2 Pendlay Row

Metcon

6 Rounds

10 KBS

8 Burpees

6 Pull-ups

1 Right Arm TGU

1 Left Arm TGU

1 MU

Friday

Strength

EMOM 12

2 Squat Snatch

Metcon

50-40-30-20-10

Alt DB Snatch (CC)

Doubles

10-10-10-10-10

Reverse Lunge- Wallballs

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