Monday, May 11th, 2026 WOD

One Community. One Workout. Murph 2026

Murph is happening this Saturday, May 16th, starting at 9:15 AM.

Come early to warm up with the group and throw down together, or swing by later and jump into a heat on your own schedule. We’ll be running heats until all athletes have finished the workout.

Friends and guests are absolutely welcome to join us for this complimentary community workout. Whether you’re going full Murph, partnering up, or scaling as needed, we’d love to have you there.

Let’s make it loud, supportive, and a whole lot of fun.

1 RM Testing Schedule

• 4/28: Snatch

• 4/29: Front Squat

• 5/4: Press

• 5/5 Back Squat

• 5/8: Push Press

• 5/11: Power Clean

• 5/12: Deadlift & Bench Press

• 5/14: Jerk

• 5/19: Clean

This Week of Programming

• Tue: Quick AMRAP then Max Tests of Deadlift and Bench Press

• Wed: Pendlay row & Planks

• Thu: Jerk 1 RM test/ Sumo DL High Pull & TTB

• Fri:  Push Press 1 RM/ Rope Climbs, Burpees, Lunges

• Sat: MURPH starting at 9:15 am

KSCF Notes

• Murph 2026 is happening a week early this year! Mark your calendars for Saturday, May 16th starting at 9:15 am. Time for all those Push-Ups!! 💪

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Strength

In 17 minutes

Power Clean 1 RM

WOD

"Crosseyed"

Complete 4 Rounds

13/10 Calorie Row

16 Hang DB Snatch (55/40)

12/18 Push-Ups

20 Crossovers

L3: 50/35

L2: 45/30

L1: 40/25