Programming Sneak Peek (4/29-5/4)

Happy Sunday!

Great work last week!

As we enter the end of April/beginning of May, we will continue with our weightlifting cycle. The bulk of our work for Snatch and Clean and Jerk will be 5x1 at an RPE 9. This is the last real week of our Snatch and Clean and Jerk Cycle before we deload and retest!

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We will also start to see Murph Prep for our extra credit! You can get that in either on your own or after class!

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Before we get into the week ahead, here are some announcements:

Join Coach Erin for yoga starting Sunday May 4 from 10:15-11:15! This is open to EVERYONE! Sign Up HERE

Sunday May 4th will also be a Bring A Friend Day! Friends can sign up for free HERE

2025 Murph Shirts are live! There are some hanging in the front office if you want to try them on! You can purchase your own HERE

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Let's take a look at this week's programming for the week ahead:

Monday we are back to Snatching 8x1 with the last 5 sets being at an RPE 9. Tuesday we have Bike Calorie Buy-In followed by an AMRAP of Burpees, Push Ups, and Sit Ups. Wednesday we take on either Nasty Girls 1 or Nasty Girls V.2: 3 Rounds of Squats, Muscle Ups, and Hang Power Cleans. We'll hit a long AMRAP of Rowing, Box Jumps, and Farmers Carries on Thursday. Clean and Jerk on Friday. Saturday we have Lunges, Pull Ups, Toes To Bar, and Handstand Push Ups. Then we will close out the week Sunday with some longer Running, Double Unders, and Sumo Deadlifts.

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OLYMPIC LIFTING CYCLE (3/31-5/16)

• Week 1 – Test 1RM Snatch + Clean & Jerk

• Week 2 – 3x3 @RPE 6, 3x2 @RPE 7, 2x1 @RPE 8

• Week 3 – 3x2 @RPE 7, 3x1 @RPE 8, 2x1 @RPE 8+

• Week 4 – 3x2 @RPE 8, 3x1 @RPE 8+, 2x1 @RPE 9

• Week 5 – 2x1 @RPE 8, 1x1 @RPE 8+, 5x1 @RPE 9<---- You are here

• Week 6 – Deload

• Week 7 – Retest

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Here's your weekly rundown:

• MONDAY: (SPRINT) 5x1 Snatch at RPE 9... AMRAP Ascending Double Unders and Power Snatch

• TUESDAY: (GRIND) 100/85 Cal Bike... Then AMRAP Burpees, Hand Release Push Ups, and Sit Ups

• WEDNESDAY: (EFFORT) Nasty Girls or Nasty Girls V.2

• THURSDAY: (EFFORT) AMRAP Row Cals, Box Jump, Farmers Carry

• FRIDAY: (SPRINT) 5x1 Clean and Jerk RPE 9... 100 DB Power Cleans, Up Downs every break...

• SATURDAY: (GRIND) 10 Rounds: Walking Lunges, Chest To Bar, Toes To Bar, Strict HSPU

• SUNDAY: (GRIND) Running, Double Unders, Sumo Deadlifts

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ANNOUNCEMENTS:

• Get your Murph Shirts HERE

• Bring A Friend May 4th Friends Register HERE

• Yoga with Coach Erin Sign Up HERE

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class!  Every Tuesday/Thursday at 10am.  Book a No Sweat Intro with Coach Melanie HERE to learn more

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Have a great week everyone!

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