The Week AheaD: 5/25/26

Happy Memorial Day Weekend,

Congratulations to all those who did Murph. That’s an incredibly difficult undertaking, and I hope you feel your confidence surging!

I made a similar comment to our coaches: workouts like Murph don’t fit neatly into weekly programming. Tuesday isn’t the hardest WOD we’ve ever done, but the regularly scheduled programming won’t change much to account for Murph. Show up, but be smart with your workouts this week. Don’t push through pain and stay hydrated and get extra sleep. Work with your coaches to make the right decisions.

Sometimes when I type things like that I worry people interpret the sentiment as fear and telling you to back off. Absolutely not, keep showing up. But do so with the knowledge that your six pack abs or cholesterol levels or CrossFit Open performance DOES NOT hinge on pushing 100% every single day. (Maybe your mental health does, hah!)

Anywho, the week ahead:

Monday - Murph

Tuesday - A play on double strength. Deadlift and Medicine Ball Throw first. Then, a play on a recovery from Murph WOD. We call it “for quality” so there is no score. You get to rest as needed for good form, but don’t waste time either. It features all of your favorite beach Muscles: abs, arms, butt, side butt.

Wednesday - Back to a longer WOD. No rest for the weary! Running (!?!) and Bike along with DB Snatch, Wall Ball, Toes to Bar. Probably takes 25 minutes. Then, some cool highly curated stretching after the WOD.

Thursday - A second play on double strength. Bench Press (Thursday, Turner, Totally Ripped) and Yates Row. Then, our second week in a row of KB Complex. This one features single-arm swings, front rack step ups, and a bit of overhead. Remember, the idea is that being under tension/weight for longer periods of time is a cool fitness variable we rarely approach, usually preferring weight and reps (intensity and volume).

Friday - As promised, Elizabeth. But before the benchmark, we’ll practice our hang power clean and do an abundance of shoulder mobility. The mobility will help your front rack in the power clean, but also help prep you for the ring rips.

Saturday - Partner WOD

I would never say no to a note letting me know you read this stuff. Commentary welcome. All my love,

Jason