Take the Next Step Forward
That wraps it up for our four-week Murph prep series.Whether you’re participating in Memorial Day Murph today or not, we hope that the past few weeks have given you a goal to build toward so that you could form some consistency around the healthy habits you may have been avoiding so far this year. As you reflect on the work you put in and the results you achieved, it’s important that you also think about what comes next. The thing about fitness and health is that it’s an ongoing journey. Regardless of how much work you put in over the past month, today marks a new week and, soon, a new month. Use the momentum you’ve built leading up to Murph to take the next step toward your bigger goals. Now’s not the time to take a step back. LET’S GO!


Mon: “Murph” or “Mini Murph”- Run, Pull- Ups, Push- Ups, Air Squats
Tues: AMRAP22min-  Row, Sit- Ups, Lateral Step- Ups, KB/DB Carry
Wed: Strength: Deadlift, Workout: For Time- 100 DB Up down Devil’s Clean, every 2:30, 25 sit- ups
Thurs: Strength: Bench Press, Workout: Tabata Bike, Push Press, Double Unders, Ring Rows
Fri: Strength: Back Squat, Workout: 13min AMRAP- Run, Lunges
Sat: Strength: Power Clean and Jerk, Workout: “California Dreamin” Power Clean and Jerk, Burpee over Bar, Toes to Bar
Sun: For Time: Row, Box Jump, No Push- up Renegade Row, Strict Ring Dip, 
  • 5 Rounds:
    On a 2:00 clock
    4 Power Snatches (155/105 LBs)
    16 Alternating Single-leg Squats
    Max calorie row in remaining time
    Rest 2:00 between sets

Scaling Options:

  • Power snatches – Scale the load, do hang power snatches if you can’t pull from the floor. Do power cleans if you can’t go overhead.
  • Single-leg squats – single-leg squats to a target. Reverse lunges or air squats.
  • Row – use a bike or SkiErg.

Some advice from the coaches: “​​Stimulus & Goals: As many touch-and-go reps as possible with the snatch. Smooth and continuous movement on the single-leg squats. Have at least :45 to row for max calories. 75+ calories on the rower. Today’s workout is as difficult as you want to make it. If you feel like you need a bit of recovery, move at a smooth pace and consider lightening the load on the snatch. If you feel like you want to burn it down, we encourage you to really push the pace on the rower. After the snatches and single-leg squats, you should have about a minute to motor on the rower. This is a CAP (CrossFit Affiliate Program) workout from the compete track that is a part of the program that CAP Affiliates get!”


Arrives in your inbox every Tuesday Morning. Check here


Try Rowing! Join Whitemarsh Boat Club “Learn to Row” Day,

– When: Saturday June 4th from 9:30am- 11:45am.

– Location: Hines Rowing Center

– Cost: FREE! demos on water and erg, tours.

– Requirements: 12 years or older, Vaccination Card

Email wbcnationaltrday@gmail.com to reserve your spot

More info www.whitemarshboatclub.org


Join the virtual “My Period and Me’ Workshop with McCormick Chiropractic

Tuesday, June 7th at 6:30pm with Dr. Shannan Behrens

Shannan is a native of Pottstown, PA. She obtained her Bachelor of Science in Kinesiology from the Pennsylvania State University and her Doctorate of Chiropractic at Life University in Marietta, GA. While at Life University, she was captivated with research and scientifically furthering the benefits of chiropractic care. She was part of the research track at Life and conducted her own study on chiropractic’s effects on balance. To date, Dr. Shannan has one published research paper, with others on the way.


Back Squat 3×5 (65%, 75%, 85%)

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

12 Back Rack Reverse Lunges (115/75)|(75/55)*
400m Run

*After each full round, increase reps by 4

Full depth on the Back Squats and keep the integrity of the movement even as the weight increases. For the workout look to keep the barbell on the back the entire time each rep and find an efficient pace that will keep the round quick to get athletes back out the door for the 400m Run.


Nico’s Lemonade Stand raised $1,355 for 23rd Veteran in honor of 24 for 24 heroes that went down this past weekend! Congratulations and thank you to all the participants that took part in this amazing event for the TENTH YEAR!


Check out our Partners at At McCormick Chiropractic Main Line. We promote preventive Chiropractic care as the cornerstone of a wellness lifestyle. Our care is designed to maximize health and minimize the need for medications and surgery. We advocate a nutritious diet, regular exercise, and proper spinal hygiene as necessary action steps in the quest to maintain energy and vitality. See more here

Stuff your coach is reading, hearing, watching, using or buying

Improve Your Butterfly Pull-Ups
You have some strict pull-ups in your pocket, you’ve even started to get good at kipping ones, but still, when you attempt to look like a beautiful butterfly…you look like a beached whale. Stop flailing around and use these tips to master your butterfly pull-ups.IT’S ALL IN THE KIP.

The Right Height On Your Assault Bike
Too low and you’ll never get full range of motion, too high and you’re going to be reaching and losing power. Check out this short guide to learn how to set your assault bike height to the right level for you.

A Proper Warm Up For Your Snatch
Heavy snatches are hard enough as it is. Don’t try and do them without a real warm up. Perform this warm up routine mindfully, intentionally, and enthusiastically to watch your technique improve dramatically.

Your Push Up Wrist Pain
Wrist pain during push-ups? You’re not alone. It’s incredibly common for athletes, especially those who aren’t used to doing 200 push-ups in a workout (Post Murph anyone?…). Get ahead of the pain by doing this exercise now to help improve wrist mobility.