WOD

Murph was a success 🙂 You guys crushed! Stoked for Skyler and Josh’s battle!! Youth prevailed 🙂 Manar and Omar brought little daughts, which was amazing, and shout out to Derek for manning the grill for me!! Big thanks buddy. Saturday is gonna be fun down at the Richmond Beach Stairs 8am! Come with weight vests, altitude masks, ankle weights, any and all of the above 🙂 Be there at 8am, we’ll be having a good interval blast, I’d budget 90 minutes with shenanigans, and then I’d make a plan to go get good protein somewhere afterwards!

Workouts:

Monday: Closed, thank you!

Tuesday: Sotts Press Max 5, Press Max 1

Wednesday: 30-20-10 For Time SDLHP 135/95, GHD Sit-up. 135 is really heavy for the SDLHP, but it should be kinda heavy or the GHDs will come really quickly.

Thursday: AMRAP 12 4 L-Pull-ups, 10ft. Handstand Walking, 35 Double Unders

Friday: Buddy Row Day! For Time: 2 Guys: 1000m/650m/200m/650m/1000m 2 Ladies: 700m/450m/200m/450m/700m – this is so awesome.

Saturday: Richmond Beach Stairs with Jesse! Bring all those who want to hike this summer 🙂 Seriously: if you have ankle weights, weight vest(s), an altitude training mask, a backpack, big boots, a tumpline and a basket, a baby bjorn and some kids, BRING THEM! Extra heavy things that we can attach to your body are THE WAY for this workout. It’s gonna be awesome.

Ooohh boy 🙂

Remember guys! We’re closed Monday the 26th, Murph will be on Sunday at the Lynnwood gym with a BBQ there to go along with it. Two heats! Let’s run a like legit RX’d (reps and distance, vest still optional) heat at 11:30am, and a scaled heat at 12:30pm? BBQ to start at 1:30pm. Please bring your +1’s, kids are little mayhemish during the workout, but during the BBQ there’s plenty of food, and so that’s great, bring camping chairs and all that! If you straight up can’t make the later heat, please come at the first heat even if you want to scale. I just want to budget enough time for those WHO WANT TO DO ALL THE WORK no matter what.

Murph is a huge workout guys, but it’s also easily scalable, reduce the reps, distance, and add things like knee push-ups into the mix, and you’re golden! Fear not, I’ve been running this workout for 18 years, and have run it a few more times that just on Memorial Day, (those poor unfortunate souls!), and scaling this workout is a cinch for shoulder stuff, knee stuff, back stuff, you name it. I gotchu 🙂

Sign up board for goodies and sides will be on the board in the gym, please jump in there and sign up for what we need. THANKS!!

For Planning: Lynnwood is hosting a powerlifting meet May 31st, which I know doesn’t really impact TIL at all buuuuuuut: I’m proposing a gyms-wide meet up at the Richmond beach stairs to go after them en masse, with all manner of insanity, details to be posted next week 🙂 Hopefully 1) the weather agrees somewhat, and 2) you guys are up for a “breathtaking” challenge, that Steve and I used to train for our trek in Nepal a few years back. Needless to say: it worked 🙂

Workouts:

Monday: Clean and Jerk Max 2

Tuesday: “Kerrie” TIL Rx 10 Rounds for Time of: 100m Run, 5 Burpees, 5 Push-ups, 15 Hanging Knee Raises, 100m Run Rest 1 Minute, Wear a weight vest

Wednesday: 3 Rounds for time of: 300m Row, 21 KB Swings 53/36, 7 Ring Muscle-ups OR Buddy 1: Row + Swings while Buddy 2: Works muscle-up skills/strengths, rotate 3 times each.

Thursday: Overhead Squats Max 5

Friday: “Wood” TIL Rx 3 Rounds For Time, 400 meter Run, 10 Burpee Box Jumps (24/20 in), 10 Sumo-Deadlift High-Pulls (95/65 lb), 10 Thrusters (95/65 lb), 1 minute Rest

Saturday: CLOSED

Sunday: “Murph”: For Time: Run 1 Mile, 100 Pull-ups, 200 Push-ups, 300 Air Squats, Run 1 Mile. Partition Reps as needed, wear a 20/14lb weight vest.

This week is gonna be rad. Reminders: Murph is Sunday the 25th at Lynnwood, we’ll be closed Monday to observe Memorial Day. The gym will handle the BBQ and meats and fizzy drinks, you guys are in charge of sides and desserts 🙂 And for anyone who’s stoked on it, Wednesday is the 43rd Anniversary of Conan the Barbarian being released in theaters.

Thursday we’ll be doing our special workout to remember Nakba Day. We observe on May 15, it is a day of mourning and remembrance for Palestinians, marking the catastrophe (“al-Nakba”) of 1948 when over 700,000 native Palestinians were forcibly expelled from their homes during the creation of the state of Israel. It remembers the destruction of more than 500 Palestinian villages and the beginning of a painful exile that continues for millions of refugees and their descendants. Nakba Day is not just about history—it is about the ongoing struggle for justice, the right of return, and the preservation of Palestinian identity, land, and heritage in the face of continued occupation and displacement. Thanks for your support! Scaling is encouraged!!

Workouts:

Monday: 7 Rounds for Time of: 3 Strict Pull-ups, 2 Chest to Bar Pull-ups, 1 Bar Muscle-up, 12 Burpees to Touch the Pull-up Bar, Rest 2 minutes

Tuesday: Back Squat for Max 1

Wednesday: Special Strengths Day!

Thursday: “Nakba Day”: For Time: 974m Row, 5 Rounds of: 15 Hang Squat Cleans 75/55, 31 Ab-Mat Sit-ups, 70 Double Unders, then 974m Row to Finish

Friday: Dips for Max 5, Turkish Get-ups Max 3

Saturday: Teams of 2: Max Rounds in 4 minutes, rest 1 Minute, 4 Rounds: I go, you go: 4 Power Cleans 95/65, 14 Mountain Climbers, 4 V-Ups

Hey guys! Thursday is the longest workout I think I’ve ever written! Whoa.

For your planning you planning planners, MURPH workout and BBQ will be Sunday the 25th. We’ll close Monday the 26th to honor the holiday. Let’s do a two heat thang, with one heat GOING at 1:00pm and another GOING at 1:30pm, don’t fret about sign-ups and all that yet. There’ll be room. Remember the 1:30pm heat will have BBQ things happening while you’re finishing up, yay 🙂

We’ll also be closed for another Powerlifting meet May 31 and June 1st. Waaay out there. Let’s do a gym hike or something on the Saturday! Ideas?

Workouts:

Monday: “Bull” LCF as Rx’d 2 Rounds For Time of 75 Double-Unders, 21 Overhead Squats (135/95 lb), 21 Pull-Ups, 800m Run

Tuesday: Press Max 3, -then- 100 Rep Test with Empty Bar

Wednesday 100th WOD of the year!: 5 Rounds with Rest: 20 GHD Sit-ups, 20 KB Swings 53/36, Row 20 Calories Rest 4 Minutes

Thursday: 1 Right Handed BB/DB/KB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 18 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 15 “Roving Push-ups”, 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 12 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 9 “Roving Push-ups”, 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 6 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 3 “Roving Push-ups”

Friday: Hang Squat Snatch Max 1

Saturday: Teams of 3: Accumulate Max Time Holding the Pull-up Bar in 20 minutes like this: Buddy 1 and Buddy 2 Work at the same time: Buddy 1: 12 Deadlifts 225/165, Buddy 2: Ski 12 Cals, or Bike 12 Cals -then- Buddy 3 Can Hold for as long as possible, then rotate stations.

What? This is gonna be a big week guys! Love it 🙂

Workouts:
Monday: Drag Races: 25 KB Swings 53/36, Flat Ground Shuttle Run (roughly 400m), rest plenty 5 rounds.

Tuesday: 1 Bar Muscle-up, 1 Chest to Bar Pull-up, 1 Chin over Bar Pull-up, 1 Toes to Bar, 10ft Handstand Walk, 15 Wall Ball Shots, Max Rounds in 12 Minutes

Wednesday: Clean and Jerk Max 5

Thursday: 5 Rounds Row 500m/400m/300m/200m/100m, 15 Bench Presses 135/95

Friday: 3 Rounds for Time: Wear a Vest: 50 Double Unders, 15 Burpees, 400m Run, Got your own??

Saturday: Buddy Buddy Front Squats, with 4 sets of 10 though, 3 rounds. 95/65, 125/85, 155/105, 185/135

Literally no one ever says that.

I hope it’s sunny and nice nice this week! Remember guys, Deadlifts should be trained and part of that training is doing them with enough weight to get stronger without messing anything up 🙂 Friendly advice: to listen to your coaches, they see you move, and can’t hear your ego yelling at you!!

Workouts:

Monday: 10 Rounds for Time of: 7 Power Cleans 135/95, 5 Handstand Push-ups

Tuesday: Dip for 1 RM and Annie

Wednesday: Deadlift Max 3

Thursday: Max Rounds in 20 Minutes of: 16 Alt. DB Snatches 50/35, 8/8 DB OH Lunges 50/35, 4 Wall Walks

Friday: Pull-up Max 1, Full GHD Run Down

Saturday: “Coe” 10 Rounds For Time: 10 Thrusters (95/65 lb), 10 Ring Push-Ups