Wednesday, May 13th, 2026 WOD

Big COMMUNITY Weekend and Big MURPH workout this Saturday. Bring your friends for some 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

• 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

I) Pendlay Row: 5 sets of 5

II) Weighted Bench Planks: 4 sets of 30 seconds

WOD

"Horsehairs v.3" 

Complete 4 Rounds

8 Alt. 1-arm Devil's Press (50/35)

2 Rope Climbs

400m Run

L3: 45/30

L2: 40/25

L1: 35/20

Time Cap = 18 minutes