Hey Peak Project family,
This is the week we've been building to for two months. Murph is this Saturday, 30 May, 7:00am. Everything we've done — the Half Murph prep sessions, the strict pull-up work, the pacing and partitioning practice — was designed to get you ready for this moment.
The rest of the week is deliberately smart. The programming around Murph supports your recovery, not your fatigue. Read the programming and recovery sections carefully this week — how you manage Monday through Friday will directly determine how Saturday feels.
— The Peak Project Coaches
This Week's Focus
This is Week 8 — Phase 4 of the strength cycle, and the week culminates in one thing: MURPH on Saturday morning. The week is programmed with that in mind. Monday kicks off with "Iron Infantry" — a high-volume partner chipper of wall balls, pull-ups, DB snatch, and box jump overs — giving you a strong team session before the week builds toward Saturday. Tuesday shifts into active recovery with heavy deadlifts and a light EMOM row and sit-up piece. Wednesday moves to heavy clean and jerk into a short 10-minute AMRAP. Thursday is rope climb gymnastics and repeat intervals. Friday builds to heavy power snatch then hits the monthly FTP machine test. Sunday is athlete-choice EMOM or Zone 2 recovery.
The theme across the week is engine + repeatable effort. Monday gives you a great team hit, then the week smartly tapers into Saturday's main event. Trust the programme.
- 1 Mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 Mile Run
- Partition the pull-ups, push-ups and squats as needed. Weighted vest 20/14lb optional.
| Level | Modification |
|---|---|
| RX+ | 150 Wall Balls · 150 Chest to Bar · 150 DB Snatch (70/50 · 32.5/22.5kg) · 150 Box Jump Overs |
| Intermediate | 150 Wall Balls (14/10) · 100 Pull-ups · 150 DB Snatch (35/25) · 100 Box Jump Overs |
| Beginner | 100 Wall Ball Thrusters (light) · 100 Ring Rows · 100 DB Snatch (light) · 100 Box Step Ups (20/16") |
| Individual | 75 Wall Balls · 75 Pull-ups · 75 DB Snatch · 75 Box Jump Overs (half the reps, same movements) |
Build To
Saturday
Murph is Saturday. That means every recovery decision you make Monday through Friday directly affects how you perform. This is not the week to add extra sessions, go harder than programmed, or skip your sleep. The work is done — your job now is to arrive on the start line in the best possible condition.
The programming is already designed with this in mind. Monday's Iron Infantry partner chipper is a strong team hit but not a leg-destroyer. Tuesday through Friday are controlled, purposeful sessions. Don't add to them. Stick to what's written, protect your hands, keep your shoulders fresh, and prioritise sleep every night this week.
Friday night: quality carbs and protein — rice and meat, pasta and chicken. Simple, familiar foods only. No new foods.
Friday night: 8+ hours sleep. Non-negotiable.
Saturday morning: light, familiar meal 60–90 minutes before. Oats and banana, eggs on toast. Arrive well-hydrated — not chugging water in the car.
Fat — The Misunderstood Macro
Following last week's focus on protein, this week we're covering dietary fat — the most misunderstood macro in fitness nutrition. For decades, fat was demonised. CrossFit's nutrition philosophy, rooted in real food science, has always been clear: healthy dietary fat is essential and should make up a significant portion of your intake.
Fat is the body's primary fuel source at lower intensities (Zone 2 work, daily movement), supports hormone production including testosterone and growth hormone, aids absorption of fat-soluble vitamins (A, D, E, K), and keeps you satiated. The fats to prioritise are those found in whole foods: avocado, eggs, nuts, seeds, olive oil, fatty fish, and quality meat. The fats to minimise are seed oils, trans fats, and processed food fats.
& Brown Rice Bowl
This Week &
Coming Up
One massive event this week. Everything else is just prep for it.
Can't Make It In?
We've Got You.
If you can't make it to the box this week, here's your Murph simulation at home. Same movements, scaled volume, same spirit. Do it in honour of Lt. Michael Murphy — wherever you are.
- 400m Run (or 800m Walk) Opener
- Then — 10 Rounds of:
- 5 Push-ups Upper push
- 10 Air Squats Lower body
- 15 Sit-ups (sub for pull-ups) Midline / pull
- 400m Run (or 800m Walk) Closer
Replace sit-ups with 3 strict pull-ups or 5 ring rows per round. Vest is optional if you've been consistent. Aim to complete each round of 5/10/15 in under 90 seconds — use the air squats to breathe and reset your grip between push-up and pull-up sets.
