EMOM Fitness

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05/25/2026

Land of the free, because of the brave! Happy Memorial Day 🇺🇸

Today in remembrance of all those who have served and have laid down their lives for us

we will do the Hero Workout Murph which is 1 Mile run, 100 pull-ups, 200 push-ups, 300 squats and then another mile run. If you have a weight vest (20/14 #) and can complete this in under an hour with it, wear it!

For us we like to think of the middle section in terms of an EMOM. If you can complete each round every minute on the minute, that’s awesome! If you need a little more time try doing a round every 1:30, or 2:00, the goal is to stay consistent and not burn out because you still have a mile left of running afterwards.

Kipping is allowed but we’re hitting this with strict pull-ups today 💪🏼!

See level modifications below 👇🏼

Level 1️⃣: No Vest. 800m runs, 3/6/9 rep scheme for Cindy

Level 2️⃣: no vest or maybe a vest. Can also be just a vest for the runs or just a vest for the pull-ups, push-ups & squats. Want to target a 60:00 or less finish time

Level 3️⃣: vest with strict pull-ups!

🏋🏽:

⏳ MAKE EVERY MINUTE COUNT ⌛️

05/24/2026

4 rounds of 3-minutes of work followed by 2-minutes of rest. The programmed rest is here to allow us to put our foot down and really push the pace during the working minutes.

We should aim to be moving smooth and fast through the opening DB Snatches and burpee box jump overs before settling into a nice steady consistent pace on the DB box step ups.

Target should be to hit +- 3 reps of our opening set for all sets. So if on our first set moving quickly we hit 20 box step ups, our goal should be to keep hitting at least 17+ per round. Consistency is 🔑

👇🏼 Tag someone who despises weighted box step ups below.

Level 1️⃣: 10-30/5-15 # DB on 20” or lower box

Level 2️⃣: 35-45/20-30 # DB & 24/20” box

Level 3️⃣: As prescribed w/ 50/35 # DB & 24/20” box

🏋🏼‍♀️:

➖➖➖➖ ➖

▫️MAKE EVERY MINUTE COUNT▫️

05/21/2026

Row conditioning 🔥

Perform the above on a running clock. The total time for the workout is 20:00. The number of sets goes down each section but the calories go up. The idea here is to work on our pacing. The first 4 sets should be our fastest pace and we should gradually slow the pacing at each section. For example row at 1550 cal/hr for the first 4 sets of 15/12 cals, then row at 1450 cal/hr for the sets of 30/21 cals and keep lowering the cals/hr by 100 for each next section.

👇🏼 Tag someone who loves rowing below!

Level 1️⃣: perform at 75% of the calories above

Level 2️⃣: perform at 90% of calories above

Level 3️⃣: As prescribed

🏋🏻:

➖➖➖➖ ➖

▫️MAKE EVERY MINUTE COUNT▫️

05/18/2026

7 Days until Murph!!!

Memorial Day is early this year so you only have one more week to prep

1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Primary Objective: Similar to Murph prep from 2 weeks ago, you have a buy in and buy on run and the goal is to have similar run times on both ends

Secondary Objective: Complete 1 round of Cindy in less than 50 seconds. If it takes you longer than that, scale the reps down to 10/7/4

“Murph” is a well known Hero WOD completed on Memorial Day every year. It is in honor of Lt. Michael Murphy who died in Afghanistan in 2005 and was awarded the Medal of Honor. This is more than just a workout. It is in memory of someone who made the ultimate sacrifice.

Tag your friends that will be doing Murph this year👇🏼

Level 1️⃣: As programmed above with kneeling push ups and ring rows
Level 2️⃣: As programmed above at bodyweight
Level 3️⃣: As programmed above with a 20/14 lb weight vest

🏋🏻‍♀️:
📸:

⏳ MAKE EVERY MINUTE COUNT ⌛️

05/15/2026

Working out is more fun with friends 💪🏻

Grab your crew and join EMOM Fitness together. New training cycle starts Monday, May 18th.

Weekly Overview
Monday: Squats
Tuesday: Overhead Pressing
Wednesday: Lower Body Unilateral
Thursday: Rest
Friday: Push / Pull
Saturday: Cleans + Long EMOM
Sunday: Rest

Strength is the focus, conditioning is built in daily.

Hold each other accountable, push the pace, and track your progress on the community leaderboard.

Train with intent. Show up together. Get better.

05/14/2026

You know the drill. Let’s build to a heavy in this complex today.

Every 3:00 you will complete one complex unbroken. You can choose to stay at a set weight across all five sets, or build in weight working to a heavy. It’s ok if we fail on the last set, but our fail should be on the shoulder to overhead.

A good target weight for this would be about 80%+ of your 1RM clean & jerk.

👇🏼 tag your friends below who love a barbell complex!

🏋🏻:

➖➖➖➖

▪️ MAKE EVERY MINUTE COUNT ▪️

05/11/2026

14 Days until Murph

Primary Objective:Your buy out 800m should be just as fast if not faster than your 800m buy in

Secondary Objective: Complete 1 round of Cindy in less than 50 seconds. If it takes you longer than that, scale the reps down to 10/7/4

1 Round of Cindy = 15 Air Squats, 10 Push Ups, 5 Pull Ups

“Murph” is a well known Hero WOD completed on Memorial Day every year. It is in honor of Lt. Michael Murphy who died in Afghanistan in 2005 and was awarded the Medal of Honor. This is more than just a workout. It is in memory of someone who made the ultimate sacrifice.

Tag your friends that will be doing Murph this year👇🏼

Level 1️⃣: As programmed above with kneeling push ups and ring rows
Level 2️⃣: As programmed above at bodyweight
Level 3️⃣: As programmed above with a 20/14 lb weight vest

🏋🏻‍♀️:

⏳ MAKE EVERY MINUTE COUNT ⌛️

05/09/2026

Grab those dumbbells and hit this EMOM!

All you need is a pair for dumbbells for this workout and a yoga mat sized space.

We should be pushing the pace here and target a 1:00 - 1:30 finish time per round. We don’t have to go unbroken but we should strive too here.

On the deadlifts, only one head of the DB needs to hit the ground. S2OH = Shoulder to Overhead

👇🏼 Tag your friends who love dumbbell workouts!

Level 1️⃣: 10-25/5-20 # DBs

Level 2️⃣: 30-50/25-35 # DBs

Level 3️⃣: 50-70/35-50 # DBs

🏋🏼‍♀️:

💥Follow for the best EMOM workouts!

05/07/2026

Forearms are going to be burning 🔥 during this one!

20:00 of continuous effort. Each round will start with the Ski Erg (can sub in rowing or biking) and then move onto all dumbbells. The DL, Shoulder to overhead, and farmers carry don’t have to be unbroken. So be smart and manage that heart rate and grip over the course of the 5 rounds.

We’re looking to maximize the amount of distance we can carry the dumbbells at the end of each round so pacing up front may lead to better results on the back end.

🔥 Tag your workout partner below!

Level 1️⃣: 10-30/5-15 # DBs

Level 2️⃣: 35-45/20-30 # DBs

Level 3️⃣: As is with 50/35 # DBs

🏋🏾:

▫️MAKE EVERY MINUTE COUNT▫️

05/03/2026

Murph Prep is back!

22 Days until Murph

Primary Objective: Each round starts with only one 200m run followed by 2 rounds of Cindy. Your 200m runs need to be fast in order to get rest each round. The goal should be less than 40 seconds

Secondary Objective: Complete the 2 rounds of Cindy in less than 90 seconds so you get close to 30-60 seconds of rest each round. If you aren’t getting more than 20 seconds of rest, scale the reps down to 10/7/4

Total Run Volume: 1400m
Total Reps: 420

“Murph” is a well known Hero WOD completed on Memorial Day every year. It is in honor of Lt. Michael Murphy who died in Afghanistan in 2005 and was awarded the Medal of Honor. This is more than just a workout. It is in memory of someone who made the ultimate sacrifice.

Tag your friends that will be doing Murph this year👇🏼

Level 1️⃣: As programmed above with kneeling push ups and ring rows
Level 2️⃣: As programmed above at bodyweight
Level 3️⃣: As programmed above with a 20/14 lb weight vest

🏋🏻‍♀️:

⏳ MAKE EVERY MINUTE COUNT ⌛️

04/23/2026

Firing up those legs and lungs on this short and sweet EMOM!

Focus on quality reps on the lunges, move fast on the box jumps and maintain form on those wall sits.

👇🏼tag your training partner who loves leg day!

Level 1️⃣: 75-105/55-70 # for lunges

Level 2️⃣: 115-155/80-115 # for lunges

Level 3️⃣: 165-185/120-135 # for lunges

🏋🏻‍♀️:

➖➖➖➖

▪️ MAKE EVERY MINUTE COUNT ▪️

Address

New York, NY

Website

http://www.emomfitness.co/

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