WEEK OF 5.11.26

***Save the date for this years “MURPH” 5/25/26. 

***Friends and family all welcome!

***Potluck to follow (sign up sheet on whiteboard)

***Raffle baskets to support Tracy and Rachel!!

***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode

Beach season 2026 is right around the corner! Therefore this week we are circling back around to a bit of BUILDER cycle along with our annual MILE MASTERY. If running is not currently in your wheelhouse let’s replace the running with meters on the Row Erg.

My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today. 

If you ever have any questions about programming and our intentions, please reach out.

FOLLOW the INSTAGRAM @crossfitexplode 

See you all at the gym💪🏻

MONDAY 5.11.26 “ROBOTUSSIN”

METCON:

E7MOM for 21min:

40/32cal Row

9 Ring Muscle Ups (18 Pull Ups)

9 Clean n Jerk…155/105

For Slowest Round

MILE MASTERY:

1200m Run

2min Rest

400m Run

(hit each round faster than mile pace)

TUESDAY 5.12.26 “MURPH PREP 5”

BUILDER:

4×8 S Arm DB Row

4×8 Strict Pull Up

4×8 Barbell Curl

*Slow movements, stretch and squeeze

METCON:

2 Rounds of:

100 Air Squats to a Wall Ball

40 Push Ups

40 KB Swings…70/53

800m Run

For Time

(22min Time Cap)

WEDNESDAY 5.13.26 “RED ROX”

METCON:

4 Rounds of:

30/24cal Ski

30m Sled push…225/180

30m Burpee Broad Jump

30m Walking Lunge

1min Rest

For Time

(27min Time Cap)

MILE MASTERY:

EMOM for 7min:

200m Run

THURSDAY 5.14.26 “DEATH RATTLE”

BUILDER:

4×8 Bench Press

4×8 Shoulder Press

3×12 Banded Tri Ext.

METCON:

4 Rounds of:

1min AMRAP of Ski Cals

2min Rest

1min AMRAP of Bike Cals

2min Rest

For Total Reps

FRIDAY 5.15.26 “BAR PATH”

BUILDER:

4×8 Front Squat

4×8 (each leg) Bulgarian Split Squats

METCON:

E5MOM for 20min:

21 HSPU…floor

21 Power Clean…115/76

21 Back Squats…115/75

For Slowest Round

SATURDAY 5.16.26 “BUDDY SYSTEM”

METCON:

With a partner, complete the following:

11 Rounds of:

11Burpee Box Jumps…24/20”

16 S Arm DB Snatch…70/50

16 Toes to Bar

16/12cal Bike

For Time

*One partner works while the other rests

SUNDAY 5.17.26 “ROX BOTTOM”

HYROX:

E9MOM for 45min:

(2) 40’ Rope Sled Drags…270/225

60m Sled Push…270/225

30 Wall Balls…20/14…10

400m Run

For Slowest Round