MAY | MONTH V, PHASE II – STEADY BURN
PREVIOUS MONTH’S HIGHLIGHTS
- Began Oly Strength Cycle
- Higher Volume Kipping Pull-Ups + Toes to Bar
- Extra Credit Focus on Snatch/ Clean Pulls
- Beginning of Optional Murph Prep
- Hero Workout – Small
THE MONTH AHEAD – MAY 2025
This month of programming could be our favorite month of the year yet! Let’s talk about some of the themes carried over from last month and then we can talk about the brand new! We see our Oly Strength cycle continuing on and finishing mid-May. We are confident athletes will see improvements from week 1 of the cycle! We also saw the first week of Murph Prep during the final week of April under its own separate category of “Optional Murph Prep.” For this month we will now see it housed under the Extra Credit on 1-2 of the days. We have focused on the movements/ volume for Murph fairly well during class workouts but a little extra practice never hurts! Now let’s talk about all the new focuses for this month!
We start off with a higher focus on both Ring/ Bar Muscle-Ups. We saw last month’s Extra Credit start to trend towards practicing the Ring Muscle-Ups and now we will see them more frequently during classes. The Extra Credit for this month, while also incorporating Murph, will also incorporate extra practice/ drills for the Ring Muscle-Up. The Ring MUP is usually the more challenging of the two movements so we want to give extra practice and drills to help give people hopefully develop the skill faster! We will also see longer Bike distances/ Cals to continue to build that endurance! We have a LOT of special workouts coming your way this month…you will see NCFIT specific Cinco De Mayo & Mother’s Day workouts, along with Isabel/ Isabel+, and of course MURPH! Murph will be on Memorial Day (5/26) and we can’t wait to help you run an amazing day of classes for such a special workout. Let’s keep our nose to the grindstone through this month!
OLYMPIC LIFTING CYCLE (3/31-5/16)
- Week 1 – Test 1RM Snatch + Clean & Jerk
- Week 2 – 3×3 @RPE 6, 3×2 @RPE 7, 2×1 @RPE 8
- Week 3 – 3×2 @RPE 7, 3×1 @RPE 8, 2×1 @RPE 8+
- Week 4 – 3×2 @RPE 8, 3×1 @RPE 8+, 2×1 @RPE 9
- Week 5 – 2×1 @RPE 8, 1×1 @RPE 8+, 5×1 @RPE 9
- Week 6 – Deload
- Week 7 – Retest
WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS
- (2x/ Week) Olympic Lifting Strength Cycle
- (2x/ Week) Optional Murph Prep
- (3x/ Week) Extra Credit – Murph Prep + Ring Muscle-Up Development
- (1x/ Week) Optional Partner Workout
- (1x/ Month) NCFIT Cinco De Mayo Workout
- (1x/ Month) NCFIT Mother’s Day Workout
- (1x/ Month) Classic Workout: Isabel / Isabel+
- (1x/ Month) Hero Workout – Murph
