Defy Functional Fitness

🔥 Programming Brief | Week of May 25 🔥

Legends, first off — huge congrats to everyone who showed up and took on Murph this weekend 👏🔥

Now we shift gears. New cycle, new focus. Expect a little more running and Olympic lifting in the mix 👇

Monday: Front squats with core work to finish.

Tuesday: Longer conditioning piece — running mixed with box jumps. Settle in and work.

Wednesday: Power cleans followed by plyometric drills to build speed and explosiveness.

Thursday: Strict press overhead strength, then interval work on the machines.

Friday: Deadlifts followed by pulling strength accessories.

Saturday: Coach Neil’s creation 👀
Machine distances while your partner chips away at the work. You know it’ll be spicy.

New cycle starts now. Let’s build. 💪🔥

🔥 Programming Brief | Week of May 18 🔥

Legends, big week ahead as we lead into Murph 👇

Monday: Holiday partner workout 💪
A little twist on the classic Filthy Fifty — 10 movements, 50 reps each, tackled through a 38-minute AMRAP with your partner.

Tuesday: Overhead strength with the Z Press, followed by running intervals.

Wednesday: Single-leg strength continues, then machines mixed with functional movement work.

Thursday: Front squats, followed by core accessory work to keep the midline strong.

Friday: Sumo deadlifts paired with upper back accessory work.

Saturday: It’s time 🔥
MURPH goes down. One big class, one big effort. Make sure you sign up and come throw down with the crew.

See you in the gym, legends 💪🔥