2025-06-02

Huge thanks to everyone who came out for Murph last week! It was a blast throwing down with all of you. Great energy, tough workout, and even better people. Check out some photos from the day over at @VanillaMaize‘s IG — you all crushed it!

Mon

Back Squat – 5×5 @ 60%

Strict Press – 5×5 @ 60%

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3 rounds:
400m Run
21 KBS
12 Box Jump Overs

Tues

Power Snatch
10min to work to a heavy then…

10min EMOM
2 Power Snatch @ 80% of heavy single

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21-15-9
Squat Clean
2x Situps (42-30-18)
3x Double Unders (63-45-27)

Wed

Deadlift – 5×5 @ 60%

Bent Over Row – 5×5

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Every 3mins x 5 (each round is a sprint!)
10 Pullups
8 Bar facing burpees
6 Thrusters
(rest remaining portion of 3min)

Thurs

Power Clean
16 min EMOM
Mins 1-4: 4 reps
Mins 5-8: 3 reps
Mins 9-12: 2 reps
Mins 13-16: 1 rep

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For Time:
60 Alternating DB Snatch + Push Press (example)
*Every minute, starting at 0:00, complete 25′ walking lunge (unweighted)

Fri

Bench Press – 5×5 @60%

Strict Pull-Up – 5×5

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12 min AMRAP
6 T2B
12 Power Snatch
6 Front Squat
12 Push Ups