WEEK OF 5.12.25
CROSSFIT EXPLODE
**MURPH 5/26 10:00am Kickoff**
**MEMORIAL DAY MURPH AFTER PARTY FUNDRAISER**
Following “MURPH” we will have food and beverages and games to party and help raise some funds for Team Explode plus individual “Coach Tracy” headed to Nashville in May to compete at the next level of the 2025 CrossFit Games.
In preparation for Memorial Day “MURPH” these next coming weeks we will be incorporating running into the weekly schedule.
Also, similar to the past few weeks we will be doing some mini STRENGTH sessions before the METCON. The goal of these mini sessions is to maximize strength gains with little time. Push the loading in these sets!
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 5.12.25 “DEAD END”
METCON:
Every 2min for 24min:
5 Deadlift…275/195
7 Strict HSPU…45’s
For Slowest Round
MILE MASTERY:
100m Run
:30sec Rest
200m Run
:30sec Rest
400m Run
1min Rest
800m Run
1min Rest
400m Run
:30sec Rest
200m Run
:30sec Rest
100m Run
TUESDAY 5.13.25 “THE JERK”
STRENGTH:
E4MOM for 12min:
8 Front Squats
8 Bench Press
8 Heavy Pull Ups
METCON:
10-1 of:
Hang Clean n Jerk…165/135
(1 Round of “CINDY” and 4 Burpee onto plate after each round)
For Time
(17min Time Cap)
WEDNESDAY 5.14.25 “ROWMAGAAWD”
METCON:
2 Rounds of:
70/56cal Row
35 Single DB Step Ups…50/35
45 Bench Press…115/65
For Time
(21min Time Cap)
MILE MASTERY:
Every 5min for 15min:
800m Run
THURSDAY 5.15.25 “EXTENDED CUT”
STRENGTH:
E4MOM for 12min:
8 Bent Over Row
8 Shoulder Press
8 Sumo Deadlift
METCON:
4min AMRAP of:
Cash In- 90m Sled Push…90/45
21 Pull Ups
18 KB Swings…70/53
15 Burpee Bar Touch
12 High Wall Balls…20/14…12/11
9 Calorie Ski
2min Rest then:
6min AMRAP
2min Rest then:
8min AMRAP
For Total Reps
FRIDAY 5.16.25 “DEVILS LETTUCE”
METCON:
30…20…10 of:
Bike Cals
DB Devils Press…50/35
(60m Reverse Sled Drag…90/45 after each Round)
MILE MASTERY:
8 Round of:
Run 200m
Rest :30sec
SATURDAY 5.17.25 “JACK-IN-THE-BOX”
METCON:
15 Rounds of:
6 Weighted Chin Ups (sub- 2 Ring Muscle Ups)
4 Burpee High Box Get Overs…48”
For Time
SUNDAY 5.18.25 “SKIBBITY TOILET”
HYROX:
45…40…35…30…25…20…15…10 of:
Calorie Ski
Calorie Row
(800m Run after each set)
For Time
(50min Time Cap)