WEEK OF 5.18.26
***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
This week we are concluding our MILE MASTERY cycle. There will be a retest on Monday before the METCON and Wednesday there will be some running in the METCON to keep our running fresh for MURPH the following Monday.
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 5.18.26 “MURPH PREP 6”
MILE MASTERY:
1mile Retest
METCON:
E7MOM for 21min:
20 Pull Ups
40 Push Ups
60 Air Squats to the Wall Ball
20/17cal Row
For Slowest Round
TUESDAY 5.19.26 “CHUD”
BUILDER:
3 Rounds of:
21 Bent Over BB Row
15 Strict Ring Rows
9 Barbell Curls
*Slow movements, stretch and squeeze
METCON:
5 Rounds of:
12 Hang Snatch…115/75
12 Burpee Over Bar
1min Rest
For Time
(14min Time Cap)
WEDNESDAY 5.20.26 “ROX OFF”
METCON:
E8MOM for 24mins:
30/24cal Ski
30m Reverse Sled Rope Drag…225/180
400m Run
20 Wall Balls…20/14…10
For Slowest Round
THURSDAY 5.21.26 “THE ALTERNATOR”
BUILDER:
3 Rounds of:
21 Close Grip Bench Press
15 Dips
9 Skull Crushers
METCON:
E3MOM for 24min:
*alternate between*
20/17cal Ski
20/17cal Bike
For Slowest Round
FRIDAY 5.22.26 “BAR PATH”
BUILDER:
3 Rounds of:
21 Zercher Squats
15 Cossack Squats
9 Stagger Stance DB Deadlift
METCON:
21…15…9 of:
Clean n Jerk…135/95
Toes to Bar
HSPU…floor
For Time
(12min Time Cap)
SATURDAY 5.23.26 “TAG”
METCON:
With a partner, complete the following:
3 Rounds of:
60/48cal Bike
150m Reverse Sled Drag…180/135
40 Burpee Bar Touch
For Time
*One partner works while the other rests
SUNDAY 5.24.26 “ROX EATER”
HYROX:
5 Rounds of:
6min AMRAP of:
cash in- 500m Run
20 Wall Balls
20 KB Deadlifts…70/53
30m Sled Push…270/225
2min Rest
For Total Reps