- by Kelly Miller
- 4 minute read
Weekly Member Update May 18 – 23, 2026
Hey Fam!
We hope that you’re having a great weekend, and a quick reminder we are CLOSED tomorrow (Monday) for the Victoria Day holiday.
We are coming up on our annual MURPH workout Saturday the 23rd – make sure to reserve your spot in your ZenPlanner app or email [email protected] to come as a Drop In. Whether it’s your first time, 5th time, whether you do it solo or with a buddy (or two), you will have completed something pretty awesome =D
Lastly, keep your eyes peeled for our Summer Retail Order coming soon!
See you in the gym, Fam Jam!
– Your Degree Team
MURPH!
This annual workout is a challenge to be taken on by all!
Whether it’s your first your completing it, second, third or more, it is always an accomplishment!
Details
Saturday, May 23
8-9am
*Part of your regular membership, or, come as a drop in*
Sign up via your ZenPlanner app as we get closer to the date; if class is full, hop on the waitlist and we’ll pop you in!
Questions? Email [email protected]
1:1 Skill Sessions!
Did you know that you’re able to book 1:1 Skill Sessions at any point? That’s right!
If you’re a Group Training Member or Wellness Coaching Member and feeling like you just want/need a little extra practice on a movement; maybe so you find more strength, maybe something just fees off and you want another set of eyes, or, you’re looking to really dig into the details – these sessions are for!
Looking for some extra practice or refinement? Email [email protected] to inquire!
Group Training Programming
May 18 – 23, 2026
Monday, May 18
CLOSED for Victoria Day!
Tuesday, May 19
Pulling/Pull Up Progression work today – This session is focused on building pulling strength through controlled eccentrics and strict strength work. Your goal is to stay just shy of failure on both movements while maintaining high quality positions and full control. This is not about accumulating a lot of volume, but about making each rep as effective as possible. We’ll repeat this on Friday, completing three sets instead of two!
*We’ll mix in some negatives and banded work!
Our workout is a longer, moderate effort AMRAP where your goal is to keep moving continuously and maintain a steady pace across the full 25 minutes. No single movement is overly high volume, but the combination will build fatigue over time, especially through your grip and core!
Wednesday, May 20
This is a functional bodybuilding style giant set focused on unilateral lower body strength, pushing capacity, and core stability. Your goal is to move through all three movements with control and consistency, staying just under fatigue while maintaining strong positions. The focus is on quality reps across all three rounds rather than pushing any single movement to the limit!
Our workout is a lower intensity, quality-focused session where your goal is to move with control and intention through all three movements. Each round should look very similar, with no drop-off in movement quality!
Thursday, May 21
We have another ‘sandwich’ workout today! Starting with a longer row, with 4 rounds of work in between, and another run/row. Our goal is to manage our pace on the run/row and stay consistent through the middle work. The opening run/row should be controlled and moderate, setting your breathing and rhythm for the entire workout.
Friday, May 22
Our second session of Pulling/Pull Up work today, then, we’ll retest “NDE”. Choose a movement option for Pull Ups that allows you complete them in no more than 2-3 sets. Avoid redlining, small, repeatable sets will outperform one big set followed by long breaks!
Saturday, May 23
Murph is done in memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005.
A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
We’ll have touched base prior to class with everyone signed up to help you come in with a game plan, then, it’s go time! Most will have the workout done in 45 – 60 minutes. We do cap the class at 75 minutes for safety.
Ring Rows
With Murph coming up, the Ring Row is one of the best options for the Pull Up. Whether you do all work with all Ring Rows, or do some Pull Ups, some Ring Rows, this is a great option to keep you moving safely and efficiently!
Questions? Or looking for some extra guidance?
Email [email protected]!
Have questions? Need help with anything? We’re here for you.
Email us HERE to touch base!