Week of May 14, 2018 – "Murph" coming up

We are in week 5 of 6 for our current strength progression. The sessions should be getting very heavy, especially with the high number of sets. Sets 4 and 5 may be challenging. Make sure you are taking rest between sets after warming up properly.
We will be doing “Murph” as a gym on Saturday, May 26. CFO will be closed on Memorial Day. Murph is run 1 mile, perform 100 pullups, 200 pushups and 300 squats, then run 1 mile. I am a big believer in partitioning the reps in Murph – 20 rounds of 5/10/15 is a great way to do the workout.
In the next 2 weeks, I will be sprinkling in 5 pullups/10 pushups/15 squats – also known as rounds of “Cindy” to get you prepped for cycling through.

It might be Mother’s Day, but these Dad’s deserve some credit for making our lives better!

Workout of the Day
Back Squat
5 sets of 3, 85%
Push Press
Build to a heavy set of 2. Use the return to rack drill – drop the bar to the ground, perform 3 touch and go power cleans.