Happy Sunday gym fam, we hope everyone has a great Memorial Day weekend☀️. Tomorrow, as we gather to take on Murph, let us do so with gratitude in our hearts and determination in our spirits. Let us never forget the true meaning of Memorial Day: to remember and honor the heroes who have given everything for our freedom🇺🇸. Murph shirts are in and labeled in the box at the gym, if you preordered one make sure to pick yours up!
📣 Reminder: Starting June 1st, our gym’s monthly challenges are back! This June, we challenge you to accumulate 60 minutes of a wall sit. Here are the rules: Perform the wall sit only at the gym, complete as many minutes a day as you want, and record your score on the board. Get ready to crush this challenge and push your limits! 💪
🚨 Don’t forget! Prices for the Bod Squad Nutrition Challenge will be increasing on June 3rd. Secure your spot and save before it’s too late!
JUNE PROGRAMMING FOCUS: We are officially at the halfway point of 2024, which means the Mid-Year Challenge is right around the corner! This year’s MYMC will start on Friday, June 14th and the next two Fridays, we will complete an Open-style workout that is completely unique to NCFIT!
Weaved into the month, we will also see a retest of Fran and our Benchmark of the Month: Cali Bear! We will also see Barbra, another Hero Workout, and a Father’s Day workout! Our Toes to Bar volume from last month will shift gears, and we will see a greater focus on Strict/kipping HSPU practice/ volume.
The goal will be to build more reps of both Strict and Kipping HSPU into workouts, similar to how we did with TTB last month. This will be the last month of our Towing Capacity Cycle, so we will continue to see 2 Grind workouts each week to finish this phase of training off strong!
Lastly, you will see at least one Oly complex per week to prep us for our Oly cycle that starts in July…this will run in tandem with a continued focus on GPP strength work. Oh, and one more thing…we’ll be adding in 1-2 FLEX bodybuilding finishers per week to keep the pump alive going into summer!
Workouts for the Week:
MONDAY
HERO WORKOUT – PERFORMANCE
MURPH
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
HERO WORKOUT – FITNESS
“MINI MURPH”
FOR TIME*
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats
Into…
800m Run
*Mandatory break-up the reps into 10 rounds. Weighted vest optional.
(Score is Time)
TUESDAY
WORKOUT – ALL
AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)
30/25 Cal Bike
20 Sit-Ups
10 Up-Downs
20/15 Cal Bike
20 Alt. Deadbugs*
100m DB/ KB Suitcase Carry (Athlete Choice)**
*Option for Banded or DB Deadbugs.
*Switch hands at 50m mark.
(Score is Rounds + Reps)
WEDNESDAY
STRENGTH – ALL
EMOM x 12 MINUTES*
1 Power Clean
+ 1 Hang Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
WORKOUT – PERFORMANCE
7 ROUNDS FOR TIME
50 Double Unders
5 Hang Power Cleans (155/105)
(Score is Time)
WORKOUT – FITNESS
7 ROUNDS FOR TIME
75 Single Unders
5 Hang Power Cleans (115/75)
(Score is Time)
COOL DOWN – ALL
2 SETS FOR QUALITY (No Measure)
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
THURSDAY
STRENGTH – ALL
ON A 15:00 RUNNING CLOCK…
Build to a 5-Rep Moderate Push Jerk
WORKOUT – PERFORMANCE
AMRAP x 13 MINUTES
2-4-6-and so on…*
Shoulder to Overhead (115/75)
DB Goblet Alt. Lunges (50/35)
*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 13 MINUTES
2-4-6-and so on…*
Shoulder to Overhead (75/55)
DB Goblet Alt. Lunges (35/20)
*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.
(Score is Rounds + Reps)
FRIDAY
WORKOUT – PERFORMANCE
EVERY 3:00 x 6 SETS (AMRAP – Reps)
10 Deadlifts (225/155)
15 Box Jumps (30/24)
Max Toes to Bar in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Set of Toes to Bar)
WORKOUT – FITNESS
EVERY 3:00 x 6 SETS (AMRAP – Reps)
10 Deadlifts (155/105)
15 Box Jumps (24/20)
Max Toes to Something in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Set of Toes to Something)
SATURDAY
STRENGTH – ALL
ON A 12:00 RUNNING CLOCK…
Build to a 3-Rep Moderate-Heavy Thruster
WORKOUT OF THE WEEK
“MYMC 23.3 (PARTNER WORKOUT OPTION)”
IN TEAMS OF 2… (Distance)
AMRAP x 12 MINUTES
8 Thrusters (Athlete Choice)
8 Up-Downs Over Bar
*P1 works while P2 completes Max Meter Row. Once a full round is complete partners switch.
(Score it Total Meters)
NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the middle of the programming year. This week and next week athletes will see (2) past MYMC workouts. The 2024 Mid-Year Challenge workouts will show up on 6/14, 6/21, 6/28.
