Hey Peak Project family,
Welcome to Edition #1. This is the week it all comes together. We're entering Phase 4 — the final week of our strength cycle — and retesting Half Murph on Monday with everything we've built over the past six weeks. This isn't a max-out week. It's a confidence week. Show yourself what you've built.
Murph is 12 days away. The programming this week is deliberately designed to prepare your body without destroying it — smart volume, quality movement, and a Sunday session that leaves your legs ready for the big day. Read the coach's note in the programming section before Monday. It matters.
— The Peak Project Coaches
This Week's Focus
This is Week 7 — Phase 4 — the final week of "The First Rule of Lift Club" strength cycle. Phase 4 is not about chasing maxes. It's about showing off what you've built with clean, powerful, confident movement. If form looks excellent and you're feeling it, your coach may allow you to push to a 1RM — but that's earned, not assumed.
The week flows from strict pulling and bodyweight stamina (Monday's Half Murph retest), into handstand skill and box jump cycling (Tuesday), a heavy snatch single into bike and DB intervals (Wednesday), back squat speed into a rowing AMRAP (Thursday), power clean + jerk strength into an ascending barbell ladder (Friday), a partner run and toes-to-bar engine test (Saturday), then a controlled sled and rowing grind on Sunday — specifically programmed to leave your legs ready for Murph the following Monday.
| Level | Modification |
|---|---|
| RX+ | 3 rounds each of: 50 DU + 5 C&J @ 60/42.5 → 70/47.5 → 85/57.5kg |
| Intermediate | 35 DU + 5 C&J per round @ 42.5/30 → 52.5/35 → 60/42.5kg |
| Beginner | 9 rounds: 30 Single Unders + 5 DB Clean & Jerks (light) |
| No rope | Sub 50 line hops or 50m run for the double under sets |
Murph Is 12 Days Away —
Protect The Body
This week has one non-negotiable recovery priority: do not trash your legs before Murph. Sunday's workout (Roy Rogers — 4 rounds of rowing and sled push) is deliberately programmed at a controlled, sustainable effort for exactly this reason. The coaches have built a taper into this week. Honour it.
If you're feeling beat up after Monday's Half Murph retest, Tuesday's handstand skill day is your recovery. The gymnastics EMOM is low-impact and restorative. Use it. Don't add extra volume this week — now is not the time to test a new 1RM or smash accessory work you've been putting off.
Fuel For Performance
Last week we covered Real Food First — the foundation. This week we go one level deeper: Protein. Protein is the single most important nutritional variable for CrossFit athletes. It rebuilds muscle tissue broken down in training, supports immune function, and keeps you feeling full and energised between sessions.
CrossFit's recommendation is clear — aim for ~0.7–1g of protein per pound of bodyweight daily. For a 75kg (165lb) athlete that's roughly 115–165g per day. Most people are falling well short of this without realising it. The practical fix is simple: make sure every single meal has a solid protein source at its centre, not as an afterthought.
& Sweet Potato Skillet
This Week &
Coming Up
No dedicated gym events this week — the programming IS the event. Eyes on what's coming though, because the next few weeks are stacked.
Can't Make It In?
We've Got You.
With Murph coming up on May 30, this week's home workout is deliberately Murph-flavoured — same movement patterns, lower volume, no excuses. If you're training at home this week, this is your session. It also serves as a mini Murph prep if you want an extra dose of the movements before the big day.
- 400m Run (or 800m Walk) Opener
- Then — 5 Rounds of:
- 5 Push-ups Upper push
- 10 Air Squats Lower body
- 15 Sit-ups Midline
- 400m Run (or 800m Walk) Closer
Treat this exactly like you would Murph — pace the run conservatively, break the push-ups before failure, use the air squats to breathe. If you have a pull-up bar at home, replace sit-ups with 3 strict pull-ups or ring rows per round. Vest optional if you've been training with one consistently.
