TXT PROGRAMMING 05/18/26-05/23/26 STRENGTH WEEK: #7 MURPH TIME!!!

TXT PROGRAMMING
05/18/26-05/23/26
STRENGTH WEEK: #7
Hi TXT Community, Happy Memorial day weekend!! This Saturday 5/23 is THE MURPH!!! People can modify as they please. Please take a group photo before the Murph because some people finish early and leave before everyone is done as a group. There will be no TXT classes on Monday 5/25/26. 
Saturday class times are 5/23 7:15am SV, 8am West Side, 8am Cabrillo & 9am Live Oak. There is no makeup Murph and no t-shirts. 
Have a wonderful week!
Christa B



MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
5 minute cut off:
10 pike pushups
5/5 tall plank bird dog
5/5 Side plank leg lift
20 Jump rope or 20 jump jack


20-30    Vertical Press Strength (choose a challenging weight)
5 DBL KB SHOULDER PRESS
RTR AMRAP Choose 3 sets of KB’s light, medium & heavy.  RTR as many times as possible in 10 min. 


30-45 WOD: WOD: 15 min Ascending AMRAP 
Add 2 reps each round! DIVIDE REPS FOR TGU ONLY ADD 1 REP EACH SIDE.
10 Sit Ups
4 DBL KB CLEAN & SQUAT (KX 35W//53M) 
5/5 SINGLE ARM KB HIGH PULLS (KX 35W//53M) 
1 Turkish Get Up R 
1 Turkish Get Up L



TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up:
4 ROUNDS 30 on/05 off

• OVER THE SHOULDER BALL SLAM THROW
• BATTLE ROPES IF YOU GOT EM OR BALL SLAM
• GRASSHOPPERS (ELEVATE HANDS TO MAKE IT EASIER)
• BOX STEP ALT  LEGS

20-30 Core Strength
3 ROUNDS 35 sec on/10 sec off
Diver sit up (arms circle over to hug knees then circle back to hollow hold)
Side V-UPS R
Side V-UPS L
Frog Hop Ball Slam
4 Plank Shoulder Taps + 4 Spider Planks


30-45 15 min cutoff
3 ROUNDS
10 Goblet Sit up (KX 20W/30M)
5/5 O.A KB Swing/Clean/Squat (KX 25W//40M)
10 Pull Up  (KX 14W/20M)
50 Jump Rope or 10 DBL UNDERS
250M RUN




WEDNESDAY shorter warm up, longer wod
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Practice hinge motion. By placing a dowel on the spine to keep a perfect line from head to hips when bowing. 
Warm Up   8 ROUNDS 20/10 alternate between 2 exercises for 4 min
TRX JUMP LUNGE
90/90 HIP ROLL


15-25   Lift Strength: 
5 DBL KB SUITCASE DEADLIFT 
RTR AMRAP Choose 3 sets of KB’s light, medium & heavy.  RTR as many times as possible in 10 min. 


25-45 WOD REPS 2, 4, 6, 8, 10
DBL KB SQUAT (KX dbl 20w/40m)
BOX JUMP or Gob. Step Up
Gob Bulgarian Split squat (KX 20w/40m) (SPLIT REPS)
DBL KB Front rack forward lunges (KX dbl 20w/40m) (SPLIT REPS)
250m Run or row


  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds
10 WALL SLIDES
5/5 Alternating Side V-ups (hollow body roll to the other side)
10 TRX Row or bent over row
SHORT RUN TRAINERS CHOICE


20-30   Horizontal Pull Strength RTR AMRAP for 10 MIN
5/5 GORILLA ROW (Alternating bent over row from KB on ground)
Choose 3 sets of KB’s light, medium & heavy.  RTR as many times as possible. 


30-45  WOD:  SET TIMER 2 min on 1 MIN JUMP ROPE
Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides 
get as far as you can in:
KB swing (KX 35W//53M)
Goblet Curtsey Lunge (KX 35W//53M)
OA KB clean  (KX 25W//40M)
OA KB Swing high pull  (KX 25W//40M)
TRX HORIZONTAL ROW





  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 CLAM
5/5 BOX STEP UP
5/5 SIDE PLANK HOLD LEG LIFT (can do side lying leg lift if it bothers your shoulder)
15/15 Ice Skaters


20-30    Strength Squat 10 min EMOMs
ODD EMOM: 5 HEAVY Goblet squats with 3 second descent  (RTR add weight every round)
EVEN EMOM: 30sec BIG GIRL CLAM R//30 sec BIG GIRL CLAM L


30-45 WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off)
Run 250m
20 HIGH PULL SWING (KX 25W/40M)
20 TRX W
10 GOB SQUAT HALO (KX 25W/40M)
10 DBL KB PUSH PRESS (KX DBL 25W/40M) 



SATURDAY
0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Mtn climber
BUTT KICKERS (x2)
HIGH KNEES (x2)
Boot strappers


THE MURPH (modify as you please below are a few of MANY options)
Buy in: 1 mile run or 1609 meters Row


1 round
100 pullups 
200 pushups
300 squats


Buy out: 1 mile run or 1609 meters Row








THE MURPH
Buy in: 1 mile run or 1609 meters Row


10 rounds
10 pullups 
20 pushups
30 squats


Buy out: 1 mile run or 1609 meters Row


In health & kindness,
Christa Berry
Owner + Master Trainer, Toadal Cross-training Since 2016
Best Personal Trainer voted by Santa Cruz Good Times 2024 & 2026
Best Fitness Class Toadal Crosstraining by Santa Cruz Good Times 2025
www.txtsantacruz.com
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