SAVE THE DATE - 30 MAY 26 MURPH

We put together a some FUN EXTRAS to help you build up the endurance, strength, and mental grit you’ll need for the full workout. First-timer or looking to beat your PR, these extras can be found in Wodify. Make sure to sign in and this will go towards your attendance.

MONDAY 04 MAY 2026

LABOUR DAY PUBLIC HOLIDAY TIMETABLE:

7am Open Gym - Come in early and hit some extra training, or get your team together for a competition workout.

8am Crossfit Class - Come and join in on the fun with your community with an EPIC Public Holiday session

‘Tama’

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

For time:
800-meter single-arm farmers carry (400m L, 400m R)
31 toes-to-bars or v-ups
31 push-ups
31 front squats 40/30kg

400-meter single-arm farmers carry (200m L, 200m R)
31 toes-to-bars or v-ups
31 push-ups
31 hang power cleans 60/40kg
200-meter single-arm farmers carry (100m L, 100m R)

PARTNER OPTION:

800-meter barbell farmers carry at 40/30kg
50 toes-to-bars (shared)
31 push-ups (sync)
50 front squats 40/30kg (shared)

400-meter barbell farmers carry at 60/40kg
50 toes-to-bars (shared)
31 push-ups (sync)
50 hang power cleans 60/40kg
200-meter barbell farmers carry

TUESDAY 05 MAY 2026

LIFTING:

Every 2 minutes for 7 sets - Back Squats

Set 1: 3 reps - 75%

Set 2: 2 reps - 75-80%

Set 3: 1 rep - 80-85%

Set 4: 3 reps - 75-80%

Set 5: 2 reps - 80-85%

Set 6: 1 rep - 85%

Set 7: 1 rep - 85%+

WORKOUT:

20 minute Amrap R4R in trio’s

1 rope climb

5 burpee box jump overs

WEDNESDAY 06 MAY 2026

SKILL WORK (EMOM x 6 for QUALITY):

1 - 3 position power clean at 40-50% (3 position is high hang, low hang (below knees) and floor)

2 - 8 x kip swings or kipping knees to chest or kipping close to bars or straight leg toes to bar

WORKOUT:

As many rounds and reps as possible in 10 minutes:

5 sandbag to shoulder,

10 toes to bar

-at 10:00-

On a 10 minute clock:

Find a heavy single power clean

THURSDAY 07 MAY 2026

WORKOUT:

30 Alternating Minutes:

Minute 1: max reps shoulder press,

Minute 2: max reps strict pull-ups

Minute 3: max reps echo bike calories

Minutes 4 & 5: Rest

FRIDAY 08 MAY

LIFTING - 5 sets - deadlifts

Set 1- 7 @ 65%

Set 2- 6 @ 70%

Set 3- 5 @ 75%

Set 4- 4 @ 80%

Set 5- 3 @ 85%

WORKOUT: For time

50-40-30-20-10 reps of:

Dual dumbbell box step ups

Abmat sit-ups

SATURDAY 09 MAY 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit
  

SUNDAY 10 MAY 2026 - Happy Mother's Day

Sunday, Recovery Mode - Skill work, mobility, or stretching.

💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

RUNNING ROUTES – Class Reference

To help you feel confident during running-based workouts, we’ve included a copy of the running routes we use in class. These are the same measured routes our coaches program with, so you’ll know exactly where to go, how far you’re running, and where to turn. CLICK on the IMAGE to see our routes. If you’re ever unsure during a session, check the map or ask a coach—we’re always happy to help. Lace up and enjoy the run! 🏃‍♂️🏃‍♀️

What does RPE mean? You will find it amongst our programming - click HERE to read more about RPE

Book into a class today - click here
Unit 8/1 Commence Place, BURPENGARY Q 4505 | M: 0400 072 132 | E: crossfit505burpengary@outlook.com