Happy Sunday everyone! We are heading into a well deserved deload week, a great opportunity to give our minds and bodies a little recovery before we re-test the Olympic lifts next week!! Tomorrow, May 5th, we’re kicking off the week with a SPICY Cinco De Mayo Wod🌶️.
Congratulations to everyone who completed the Muddy Dash this past Saturday!
🇺🇸This year, we’re doing things a little differently! Instead of our traditional Murph class workout on Memorial Day, we’re inviting everyone to join us for a ruck and coffee hangout on Monday, May 26th.
We’ll meet at Kismet Coffee and head out for a group ruck. Afterward, we’ll hang out☕️, this is a great chance to honor the day in a meaningful way and spend time together outside the gym!
For those still wanting to complete Murph, we’ve got you covered:
MURPH Open Gym: Saturday, May 24th | 7:00–9:00am
Come in during this window and get after it on your own or with friends!
Reminder: Our regular 9:00am partner WOD will still take place on Saturday as usual.
Let us know if you have any questions.
Kismet Coffee:
5517 S Fletcher Ave
Fernandina Beach, FL 32034
United States
THE MONTH AHEAD – MAY 2025
We see our Oly Strength cycle continuing on and finishing mid-May. We are confident everyone will see improvements from week 1 of the cycle!
We start May off with a higher focus on both Ring/ Bar Muscle-Ups. We saw last month’s Extra Credit start to trend towards practicing the Ring Muscle-Ups and now we will see them more frequently during classes. The Extra Credit for this month, while also incorporating Murph, will also incorporate extra practice/ drills for the Ring Muscle-Up. The Ring MUP is usually the more challenging of the two movements so we want to give extra practice and drills to help give people hopefully develop the skill faster! We will also see longer Bike distances/ Cals to continue to build that endurance! We have a LOT of special workouts coming your way this month…you will see NCFIT specific Cinco De Mayo & Mother’s Day workouts, along with Isabel/ Isabel+, and of course MURPH! Reminder, Murph will be held during Open Gym Saturday, May 24th.
WORKOUTS FOR THE WEEK:
MONDAY
WORKOUT – PERFORMANCE
“THE CINCO”
5 SETS
AMRAP x 5 MINUTES*
5 Front Squat (115/75)
5 Burpees Over Bar
5 Hang Power Clean
5 Burpees Over Bar
5 Shoulder to Overhead
-Rest 1:30 b/t Sets-
*Pick up where you left off
(Score is Total Rounds + Reps)
WORKOUT – FITNESS
“THE CINCO”
5 SETS
AMRAP x 5 MINUTES*
5 Front Squat (75/55)
5 Burpees Over Bar
5 Hang Power Clean
5 Burpees Over Bar
5 Shoulder to Overhead
-Rest 1:30 b/t Sets-
*Pick up where you left off
(Score is Total Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. MURPH PREP
4 SETS
800m Runs*
*If you plan on doing Murph with a weight vest, wear it.
-Rest 2:00 b/t Sets-
2. MUSCLE-UP SKILLS
EMOM x 6 MINUTES
3-5 Dynamic Ring Kip Swings
-Rest As Needed-
EMOM x 6 MINUTES
2-4 Strict Ring Pull-Ups*
*Pull the rings as low on your chest as possible.
TUESDAY
SKILL – ALL
ON AN 10:00 RUNNING CLOCK…
Practice Gymnastic Kipping or Butterfly Pull-Ups
Options…
Beg – Kip Development
Int – Gym. Kip Cycling
Adv – Butterfly Cycling
WORKOUT – PERFORMANCE
FOR TIME
40-30-20-10*
Pull-Ups
*Complete a 500/400m Row b/t each set. The workout ends with a 500/400m Row.
(Score is Time)
WORKOUT – FITNESS
FOR TIME
40-30-20-10*
Ring Rows or Jumping Pull-Ups
*Complete a 500/400m Row b/t each set. The workout ends with a 500/400m Row.
(Score is Time)
WEDNESDAY
STRENGTH – ALL
Snatch
5×2 @ RPE 6-7*
*This is a deload week.
(Score is Weight)
Week 6 of 7
Olympic Lifting Cycle
WORKOUT – PERFORMANCE
7 ROUNDS FOR TIME
200m Run
5 Power Snatches (155/105)
(Score is Time)
WORKOUT – FITNESS
7 ROUNDS FOR TIME
200m Run
5 Power Snatches (115/75)
(Score is Time)
EXTRA CREDIT – ALL
1. ACTIVE RECOVERY
3 SETS*
5:00 Bike (Nasal Breathing Only)
5:00 Foam Roll / Stretch (Athlete Choice)
*Only thing on the docket today is to take things easy and mobilize anything that is already hurting halfway through the week. Take things nice and slow and use this as an extended cool down.
THURSDAY
WORKOUT – PERFORMANCE
FOR TIME
30/25 Cal Bike
20 Toes to Bar
20 DB Goblet Alt. Lunges (50/35)*
40/30 Cal Bike
30 Toes to Bar
30 DB Goblet Alt. Lunges
50/40 Cal Bike
40 Toes to Bar
40 DB Goblet Alt. Lunges
*Option for Heavier DB (75/50).
(Score is Time)
WORKOUT – FITNESS
FOR TIME
20/15 Cal Bike
20 Toes to Something
20 DB Goblet Alt. Lunges (35/20)*
30/25 Cal Bike
30 Toes to Something
30 DB Goblet Alt. Lunges
40/35 Cal Bike
40 Toes to Something
40 DB Goblet Alt. Lunges
*Option for Heavier DB (50/35)
(Score is Time)
FRIDAY
STRENGTH – ALL
Clean and Jerk
5×2 @ RPE 6-7*
*This is a deload week.
(Score is Weight)
Week 6 of 7
Olympic Lifting Cycle
WORKOUT – PERFORMANCE
7 ROUNDS FOR TIME
15 Wall Balls (20/14)
5 Power Cleans (205/145)
(Score is Time)
WORKOUT – FITNESS
7 ROUNDS FOR TIME
15 Wall Balls (14/10)
5 Power Cleans (145/105)
(Score is Time)
EXTRA CREDIT – ALL
1. MURPH PREP
800m Run
-Rest 2:00-
EMOM x 10 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*If unable to complete 1 Round in a minute, complete every 1:30 instead.
-Rest 2:00-
800m Run
2. MUSCLE-UP SKILLS
4-5 SETS
5 Feet Assisted Low Ring Transition*
5 Prone Hip Openers**
2-3 Hips to Rings
*Stand directly under rings holding them in a false grip. Push your knees forward and lean back until you are on your toes, with your chest towards the ceiling. Pull the rings low on your chest & together, then sit through the rings fast, and lastly jump or press out of the ring dip. Trace the path back to the start position and repeat.
**Lay on your back palms down and on the floor. Close knees/hips towards chest, then kick out and away from you (imagine jumping over a small brick wall), landing in the top of a glute bridge-up. This is to develop aggressive hip opening.
SATURDAY
SKILL – PERFORMANCE
EMOM x 6 MINUTES
1 Kip Swing
+ 1 Hips to Rings
+ 1 Muscle-Up
SKILL – FITNESS
EMOM x 6 MINUTES
1 Kip Swing
+ 1 Dynamic Kip Swing
+ 1 Pull-Up* or Jumping Pull-Up
*Option for Chest to Bar.
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES
2 Ring Muscle-Ups
35 Double Unders
100m Run
*P1 completes a full round while P2 rests. Once a full round is completed partners switch.
(Score is Rounds + Reps)
