TXT PROGRAMMING05/26/25-05/31/25STRENGTH WEEK: #6 THE MURPH

TXT PROGRAMMING
05/26/25-05/31/25
STRENGTH WEEK: #6

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8am is our only monday class at WEST SIDE

MONDAY: THE MURPHWe will be holding THE MURPH Monday May 26th 8am at the West Side with Coach Christa. This will be our only TXT class on Memorial Day. All other TXT classes will be canceled the rest of the day and clubs are open 8am-1pm no child care. Hope you can join us at the lovely open air inside and outside West Side location for THE MURPH!! :)Friends & Family are allowed to sweat along with you. The more the merrier.  May 31st makeup MURPH day!!And if you are out of town we will have a makeup MURPH day with Coach Christa Sat May 31st 10am at Live oak.PLUS!! We have T-shirts & Tank tops to commemorate the 2025 Murph challenge! If you do not want to do the murph no worries, you may have done it at one point in your txt career. Because The Murph Workout is sneakily added into the WOD every now and then. 
Can I Modify? YES! The Murph can be modified however you please, I did it pregnant last year. All fitness levels are welcome. 
Below is the traditional top to bottom. You can even do half and work towards doing more next year. It’s really up to you. 
Why do we do The Murph?
LT. Murphy died when exposed to enemy fire while attempting to radio headquarters for assistance. The Murph was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero's WOD (Workout of the Day).

If you would like to do the murph on your own it is: 
1 mile run or 1609m row
100 pullup or TRX Row
200 pushup
300 squat
THEN 1 mile run or 1609m Row


A Modification is: (although there are many ways to do it.)
1 mile run or 1609m row
10 rounds
10 pullup or TRX Row
20 pushup
30 squat
THEN 1 mile run or 1609m Row

MODIFY HOWEVER YOU PLEASE




TUESDAY: PRESSING POWER & BALANCEIsolated Mobility, Compound Mobility, Movement Patterning/Technique (5 min):

• T-spine foam roll
  
  
  
• Arm circles w/ band
  
  
  
• Shoulder pass-throughs
  
  
  

Warmup – (8 min)
2 Rounds (40 sec work / 20 sec rest):

1. Push-Up to Down Dog
2. Glute Bridge March
3. Plank KB Drags
4. Floor Chest Fly (light KBs or bodyweight)

Trainer Tip: “Get the chest warm and the core firing—your press needs a solid base.”


Strength (10 min): KB Chest Press Superset
4 Rounds (work for 50 sec, rest 30 sec)

1. DBL KB Floor Press (moderate-heavy)
2. Reverse Plank Hold or Weighted Glute Bridge Hold

Trainer Tip: “Control the tempo on the press—2 sec down, 1 sec press. Don’t bounce off the floor.”
WOD – (15-Min Ladder)
Ascending Ladder 2-4-6-8… as high as possible in 15 min:

1. Double KB Floor Press (light-moderate load)
2. Feet-Elevated Pushups (FOR ADVANCED)
3. KB Renegade Rows (1/1 = 1 rep)
4. Plank Jump to Squat + Clean (1 KB)

Scaling Tips:

• Drop to regular or incline pushups as needed.
• Use banded or single-arm floor press as alternatives.

Trainer Tip: “Don’t burn out early. Control the press, brace the plank, and keep the heart rate under control.”
Finisher – “Chest to Core Burner” (6 min EMOM)EMOM (6 min):
Odd minutes – 12 KB Pushups (Like diamond Pushups)
Even minutes – 20 Russian Twists + 10 KB Chest Fly on Floor



Cooldown:

• T-spine rotations
  
  
  
• Supine twist
  
  
  
• Cobra to child’s pose
  
  
  

WEDNESDAY: CORE CRUSHER & CONTROLIsolated Mobility, Compound Mobility, Movement Patterning/Technique (5 min):

• Dead Bug Breathing
  
  
  
• Cat/Cow
  
  
  
• Hip Bridges w/ Reach
  
  
  

Warmup – (5-8 min)
3 Rounds:

• 10 Dead Bug
  
  
  
• 10 Bird Dog
  
  
  
• 5 Bootstrappers
  
  
  
• 10 Seal Jacks
  
  
  
• 10 KB Swings (light)
  
  
  

Strength: Core Tabatas (10 min total)

• 8 rounds: 20s Side Plank Hip Lifts (alt sides) / 10s Forearm Plank
  
  
  
• 8 rounds: 20s Side V-Ups (alt sides) / 10s Hollow Hold
  
  Trainer Tip: “Stay tight. Don’t trade tension for speed.”
  
  
  

WOD – 15 Min AMRAP

• 1/1 TGU + 3 SA Thrusters at top (35W/53M)
  
  
  
• 10 Dead Bugs
  
  
  
• 10 Pike Pushups (or Seated DB Press)
  
  
  
• 10 Hollow Rocks
  
  
  
• 10 Weighted Glute Bridges (35W/53M)
  
  
  

Cooldown:

• KB Counterweight Squat Hold
  
  
  
• Lat Stretch on wall
  
  
  
• Lying spinal twist
  
  
  

THURSDAY: POSTERIOR CHAIN & PARTNER GRITIsolated Mobility, Compound Mobility, Movement Patterning/Technique(5 min):

• Hamstring floss
  
  
  
• Banded ankle rocks
  
  
  
• Kneeling hip flexor + reach
  
  
  

Warmup – (5 min AMRAP)

• 20 Mountain Climbers
  
  
  
• 5 Glute Bridges
  
  
  
• 2/2 Side Lunges
  
  
  
• 2 Inchworms + Scorpion
  
  
  

Strength (10 min): Run-the-Rack Deadlifts

• 5x5 KB Between-the-Feet Deadlift
  
  
  
• Increase weight each round
  
  Trainer Tip: “Push the floor, chest up, tension from toes to traps.”
  
  
  

WOD – Partner Grinder (16 min loop)
On a 2-minute running clock loop, partners alternate:

• 500m Row/Ski/Bike
  
  
  
• While Partner 2 completes:
  
  
  
  • 8/8 One-Leg Deadlift
    
    
    
  • 8/8 KB Swing Cleans
    
    
    
  • 8/8 KB Push Press
    
    
    
  • 8/8 Bulgarian Split Squats
    
    
    
  • 10 Ball Slams
    
    
    

Each partner completes 5 total working rounds.
Cooldown:

• Standing hamstring fold
  
  
  
• Pigeon pose
  
  
  
• Neck + trap stretch
  
  
  

FRIDAY: PULLING & POWER MOVESIsolated Mobility, Compound Mobility, Movement Patterning/Technique (5 min):

• Hang from bar (30 sec x 2)
  
  
  
• Banded lat stretch
  
  
  
• Wrist mobility
  
  
  

Warmup – “Explosive Prep” (5-8 min)
3 Rounds 20on/10off:

• Jumping Jacks
  
  
  
• Diver Sit-Ups
  
  
  
• Push-Up to Pike
  
  
  

Strength (10 min): Pull-Up Pyramid
Partner up:

• Ladder up from 1 to 10 & back to 1 (strict, banded, or weighted)
  
  
  
• If adding weight: stick to 3 reps per set. When you reach top set keep completing as many sets as possible in the remaining 10 min.
  
  
  

Pre-WOD: 10 Burpee Pullups + 200m Run (MOD: Can separate burpees and pullups)
WOD – 10 Minute Alternating Tabata (When everyone is back)
10 Rounds (45 sec on / 15 off):

• Hollow Hold
  
  
  
• TRX Muscle Up (or low-row regressions)
  
  Alternate exercises every round
  
  
  

Finisher – 5 Min AMRAP:

• 5 Burpee Box Jumps
  
  
  
• 10 Ball Slams
  
  
  

Cooldown:

• Doorframe lat + pec stretch or use a partner
  
  
  
• Lying windmill
  
  
  
• Diaphragmatic breathing (2 min)
  
  
  

SATURDAY: LEGS & LADDERSIsolated Mobility, Compound Mobility, Movement Patterning/Technique (5 min):

• Psoas release w/ KB
  
  
  
• Long lunge w/ twist
  
  
  
• Ankle circles
  
  
  

Warmup – (5 min AMRAP)

• 5 Bootstrappers
  
  
  
• 5/5 Box Step Ups
  
  
  
• 5/5 Side Plank Hip Lifts
  
  
  
• 10 Ceiling Stomps
  
  
  

Strength (10 min): DBL Front Rack Reverse Lunges
5 sets of 5/5 – increase weight each round
Trainer Tip: “Torso tall, drive through front heel.”
WOD – 15 Min Ascending AMRAP
Add 1 rep each round of each:

• Box Jump (Start at 3 reps)
  
  
  
• 3/3 OA KB Clean (from ground)
  
  
  
• 3/3 OA KB Swing
  
  
  

Cooldown:

• Couch stretch
  
  
  
• Low dragon
  
  
  
• Legs up the wall
  
  
  

In health & kindness,
Christa Berry
Owner + Master Trainer, Toadal Cross-training
2nd Place: Best Personal Trainer voted by Santa Cruz Good Times 2024
3rd Place: Best Fitness Class Toadal Crosstraining 2025
www.txtsantacruz.com
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