Vanquish Newsletter May 12, 2026
Vanquish Newsletter
“You have to show up for yourself every single day.”
— Alex Morganο»Ώ
Medusa Cycle – Week 9: Game On β‘οΈ
Week 9 is here, and it brings a fun Pokémon-inspired theme with it—but don’t be fooled, this is where things get real. This week is designed to showcase everything you’ve been building over the past nine weeks. You’ll see a blend of heavy barbell work, aerobic conditioning, gymnastics, and accessory training—all coming together to challenge every energy system.
The goal? Put your fitness to the test. Lean into the intensity, stay sharp with your technique (especially when fatigue sets in), and trust the work you’ve been putting in. This is your time to show what you’re capable of.
Here’s what to expect:
- Monday: Kick things off with a hang snatch complex, followed by a high-intensity workout that tests your barbell cycling under fatigue.
- Tuesday: Upper body strength with bench press, paired with a Murph-style workout that rewards smart pacing and muscular endurance.
- Wednesday: A classic—Annie—combined with deadlift work to build power and efficiency.
- Thursday: A longer aerobic day with running, carries, and holds to keep you moving while allowing for active recovery.
- Friday: Back to the barbell with squats and a challenging interval workout on the rower.
- Saturday: Partner day! Expect rope climbs, teamwork, and a longer AMRAP that tests stamina and coordination.
- Sunday: Finish strong with step-ups and a cycling interval focused on leg endurance and posterior chain strength.
This week is about effort and execution. Bring the energy, support your community, and embrace the challenge. Let’s see what you’ve built. πͺ
πΊπΈ MURPH IS COMING — CLAIM YOUR HEAT πΊπΈ
One of the biggest, most electric days of the year at Vanquish is almost here—and now it’s time to lock in your spot. Grab your crew, sign up in Wodify, and get ready to throw down.
π
5/25
β°
Heats at 7, 8, and 9am (reserve your spot in Wodify now)
π§
Kids Heat at 10am
π₯ All levels welcome — Murph is meant to be shared. Scale as needed and show up ready to give your best.
π¨π©π§ Parents: Sign your kids up using the link and be sure to complete the waiver (included in the form).
π₯ Potluck to follow — bring something, hang out, and celebrate with the community
Big energy. Big effort. Big community.
Let’s pack the house πͺ
The Recovery Mantra We Live By
If you’ve spent any time around our coaching team, you’ve probably heard this from our in-house Athletic Trainer and Head Coach, Lara:
“Injury doesn’t—and shouldn’t—stop training.”
It’s not just something we say. It’s how we coach, how we modify, and how we keep you moving forward no matter what life throws at you.
Injuries happen. That’s part of being an athlete. But hitting pause on everything? That’s not the approach here. Instead, we shift the question from “Can I train?” to “What CAN I train?”
Tweaked your knee? We’re building upper body strength.
Dealing with a shoulder issue? Your legs are still ready to work.
Limited movement? We find a way—because there’s almost always something you can do.
This mindset isn’t just about maintaining fitness—it’s about staying connected. To your routine. To your progress. To your people. Showing up, even in a modified way, keeps momentum on your side and supports your mental game just as much as your physical one.
Research backs this up: injuries don’t just affect the body—they impact your mindset, your motivation, and your overall well-being. Staying active (in the right way) plays a huge role in recovery on all fronts.
You’re not meant to be sidelined—you’re meant to be supported. Through smart training, intentional modifications, and guidance every step of the way.
So next time something feels off, don’t count yourself out.
Show up. Adjust. Keep going.
Because progress doesn’t stop—it just adapts. πͺ
β Fix What’s Holding You Back
Got a nagging shoulder, cranky knees, or tight hips?
At Innovate Sports Medicine, Lara (your on-site Athletic Trainer + Gym Manager) will assess what’s going on, treat it, and give you a simple plan to keep training—not sit out.
No quick fixes. Just real solutions that keep you moving.
If something’s been bugging you, let’s take care of it πͺ
Show up. Put in the work. Let’s go. π₯
