Hi Team,
Next week Sunday (April, 27th), we'll have 4 Teams partctipating in the marathon relay of the Düsseldorf Marathon (start: 10.15 am) and a few (half)marathon runners.
Make sure to come and cheer - we will join the Bridgerunners and Kraftrunners cheering Zone:
Sunday, April 27: BR x KRAFT Cheering Zone 📣
⏰ Starting at 9:00 AM – to cheer on the half-marathon runners early!
📍 Königsallee / Benrather Str.
🍾 Bring your own drinks & snacks
🎶 DJ Flo aka DJ FLOB
HERE IS YOUR PROGRAM OVERWIEV FOR NEXT WEEK:
Monday – Murph Prep Begins (Murph Event 2025: Sat, May, 31st)
Workout:
We’re kicking off our Murph Prep journey with “Half Murph”:
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800m Run
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50 Pull-Ups
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100 Push-Ups
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150 Air Squats
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800m Run
Partition the reps as needed.
Strength:
💥 20-Rep Back Squat
Tuesday – Cardio Flush + Core Work
Workout:
Partner Cardio Grinder – Teams of two will work through 3 long sets of bike calories, rotating as needed to keep pace high and recover smart.
Accessory:
🔥 Landmine Core & Stability Work – Expect rotational movements and anti-rotation holds to light up your midline.
Wednesday – Row & Lunge Burner
Workout:
A fast-paced couplet alternating between:
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Set Distance Row
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Descending Distance Weighted Walking Lunges
Time to push the pace and test that engine-lunge combo.
Strength:
🏋️♂️ Squat Clean + Push Jerk Complex
💪 Clean Grip Deadlifts – Pull with purpose and precision.
Thursday – Bench & Burn
Workout:
Upper-Body Triplet – Multiple short sets with minimal rest. Pull, push, and press through this pump-style workout.
Strength:
💣 Max Rep Bench Press + Burn Out Set
Friday – Open Style AMRAP
Workout:
10:00 AMRAP – Fast-paced, low reps, and non-stop movement. This one feels like an Open-style test – go hard and hang on.
Accessory:
🔥 Mayhem Mini Pump – Legs & Core Edition – Quick hits to fire up your glutes, quads, and abs.
Saturday – Partner Chipper Showdown
Workout:
Total Body Chipper – Grab your buddy and grind through this longer-style workout:
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Heavy Lifting
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Upbeat Cardio
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Full-Body Workload
Pace, power, and partner synchronicity are key.
Strongman class is postponed to May, 4th!