THIS WEEK AT THE GYM: METCON W/C 5/24

Big BIG week ahead METON fam!

Let’s get to it!

For the strength athletes will be getting after week 4 of 9 in the Wendler Strength Cycle.

This is a challenging week where we manipulate both percentages and reps - meaning athletes will tackle 5 reps at 75%, 3 reps at 85% and 1 (or more) reps at 95% of their training max.

Time to move some heavy weight!

For the WORKOUT OF THE WEEK, this is an absolute no brainer... Athletes in both NCX & METCON will be doing HERO WOD - MURPH THIS SATURDAY 28TH MAY.

For Time:

• 1 mile Run

• 100 Pull-ups

• 200 Push-ups

• 300 Air Squats

• 1 mile Run

*Partition the pull-ups, push-ups, and squats in any order. If you've got a twenty pound vest or body armor, wear it.

SOME TRIED & TESTED OPTIONS OF HOW TO SCALE MURPH.

This workout is an absolute monster!

This tremendous amount of volume cannot be taken lightly. For anyone taking on this notoriously gruelling workout for the first time, fear not - there are plenty of scaling options for any ability or level and is a brilliant benchmark work out to reflect up year-on-year.

ENJOY!

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