WEEK OF 5.26.25
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.
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 5.26.25 “MURPH”
*** 3…2…1… GO!!! is at 10:00am ***
** Please arrive early and stretch/warm up on your own **
* Friends and Family members are welcome *
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
For Time
TUESDAY 5.27.25 “ANAPHYLACTIC”
STRENGTH:
Work up to a heavy complex of:
3 Deadlifts
4 Power Cleans
2 Jerks
METCON:
5 Rounds of:
3min AMRAP of:
21/17cal Row
15 Clean n Jerks…135/95
2min Rest
For Total Reps
WEDNESDAY 5.21.25 “GLUTEAL FLUSH”
CORE VALUES:
8min AMRAP of:
22 Barbell Sit Ups
22 Rt Side Hip Raise
22 Lt Side Hip Raise
22 Med Ball Knees to Chest
METCON:
50…40…30…20…10 of:
Calorie Bike (40…32…24…16…8)
(120m Sled Push…90/45 after each set)
For Time
(20min Time Cap)
THURSDAY 5.22.25 “POUND FOR POUND”
STRENGTH:
Work up to a heavy complex of:
2 Power Snatch
1 Hang Squat Snatch
1 OHS
METCON:
21…15…9 of:
Snatch…155/105
Burpee Bar Touch
For Time
(14min Time Cap)
FRIDAY 5.23.25 “FROSTED FLAKES”
STRENGTH:
Every 2min for 6min:
5 Front Squat
9 Bent Over Rows
METCON:
8 Rounds of:
15 Wall Balls…20/14…10
15cal Ski
15 KB Swings…70/53
For Time
(22min Time Cap)
SATURDAY 5.24.25 “PEER PRESSER”
STRENGTH:
Take 10mins to work up to a single heavy Bench Press
METCON:
4 Rounds of:
20 Bench Press…165/105
200m Reverse Sled Drag…180/135
200m Farmers Carry…70/53’s
400m Run
For Time
SUNDAY 5.25.25 “RUNNERS HIGH”
1mile Run
Then:
10 Rounds of:
5 Burpee Bar Touch
5 Chin Ups
Then:
800m Run
Then:
10 Rounds of:
10 S DB Box Step Ups…25/15…20”
10 DB Sit Ups…25/15
Then:
400m Run
For Time