WEEK OF 5.4.26
***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 5.4.26 “HEAVY KEVY”
METCON:
E6MOM for 18min:
9 Snatch…155/105
15 Bench Press…185/105
30/24cal Bike
For Slowest Round
MILE MASTERY:
2 Rounds of:
800m Run
2min Rest
(hit each round faster than mile pace)
TUESDAY 5.5.26 “MURPH PREP 4”
BUILDER:
21…15…9 of:
Barbell Bent Over Row
KB Upright Row
*Slow movements, stretch and squeeze
METCON:
3 Rounds of:
(4) Rounds of “CINDY”
800m Run
For Time
(22min Time Cap)
WEDNESDAY 5.6.26 “KICK ROX”
METCON:
4 Rounds of:
25 Burpee Bar Touch
30 Wall Balls…20/14…10
35/28cal Row
1min Rest
For Time
(27min Time Cap)
MILE MASTERY:
1mile Run
For Time
THURSDAY 5.7.26 “BETA BLAST”
BUILDER:
21…15…9 of:
Close Grip Bench Press
Dips
DB Skull Crushers
METCON:
3 Rounds of:
35/28cal Ski
1min Rest
35/28cal Bike
1min Rest
For Time
(19min Time Cap)
FRIDAY 5.8.26 “BAR BELLA”
BUILDER:
21…15…9 of:
Zercher Squat
Cossack Squats
METCON:
27…21…15…9 of:
Deadlift…185/125
Back Squat…115/75
S2OH…115/75
For Time
(14min Time Cap)
SATURDAY 5.9.26 “BUDDY SYSTEM”
METCON:
With a partner, complete the following:
200cal Row
100 Burpee Box Jumps…24/20”
50 Power Cleans…185/125
400m Run
For Time
*One partner works while the other rests
SUNDAY 5.10.26 “ROXY CLEAN”
HYROX:
5 Rounds of:
(2) 40’ Rope Sled Drags…270/225
30m Sled Push…270/225
30m S KB Lunge…53/35
800m Run
2min Rest
For Time
(45min Time Cap)