Why Our Program Is Different — And Why That Matters

Murph warm-up and recovery By: Christy Asonglefac On the day of Murph, a good warm-up to make sure your body is ready to endure a long workout is key. A suggested warm-up will be provided by our coaches on the day of Murph, so please make sure you arrive at the gym 20-30 minutes early to make sure you can fully participate in a suggested, yet independent warm-up. Post-Murph recovery is just as important as the warm-up and participation in Murph. Hydration will be key, especially if it is a warm day. Consider adding electrolytes to your post - Murph hydration to assist with muscular recovery. Between the running (possibly with a vest), pull-ups (shoulder/lat intensive), push-ups (chest/pec intensive), and air squats (lower body intensive), mobility of the legs, trunk and shoulders will be key to help reduce post - exercise soreness. The following flow of exercises would be a great way to work on post - Murph recovery and gently mobilize the areas that will be taxed throughout the workout. Cat/cow https://www.youtube.com/watch?v=lmKhCTz0y8w Purpose - mobilize the spine Perform 10 slow reps. Child’s pose https://www.youtube.com/watch?v=RCUdObTyByg Purpose - mobilize the lower back and lats, which were used heavily for pull-ups. Perform 3 sets of 10 - 30 seconds Sidelying open books https://www.youtube.com/watch?v=EHZJns1bXPM Purpose - mobilize the chest and pecs, which were used heavily for push-ups. Perform 10 reps, holding for 5 seconds in the open position, per side. Seated 90/90 hip stretch https://youtu.be/ON18y992WDY?si=MZj-a8B10i2EJZaA Purpose - mobilize the hips after running and air squats. Perform 10 reps, holding for 5 seconds in the forward leaning position, per side.

The Future of Barbell Club Part 2 - Powerlifting Focus Written by Carrie Dare Since launching Barbell Club in Fall 2024 at our Annapolis location, we’ve built something special for our community, and we are proud to say that the powerlifting side is growing stronger every week. As you read in our Future of Barbell Club blog part 1 - our Monday and Wednesday 5:30 PM sessions have become a great learning opportunity for lifters looking to improve their technique, build real strength, and work toward personal goals under the bar. Wait, this post is about powerlifting, and it occurred to us that you may not know a whole lot about this sp ort or what it is - so let’s start there! Powerlifting is a strength sport focused on the three foundational lifts - back squat, bench press and deadlift. Powerlifting has very specific standards related to each lift, which we will go over later in this post. 12 Labours Barbell is a member of the USAPL federation, a drug-tested powerlifting federation that hosts events at the local, state, regional, national and world level. Now you know what the sport is, let’s talk a little bit about what is happening in Barbell classes! Currently, much like our Olympic weightlifting program, our powerlifters have spent time on bracing, bar path, depth, setup. During our class sessions we’ve continued to build on the technique and introduced more members to the sport while refining technique under load and building strength in a structured way. The results? Better movement and more consistent training. And now, we're ready to take things further. What’s Next for Powerlifters in Barbell Club? As we grow, we’re creating a clearer path for lifters who want to move from recreational training to competitive powerlifting—and we’re building the support structure to help you get there. Whether your goal is to compete or just get stronger, here’s what you can expect moving forward: Powerlifting Training Structure For lifters who are considering training for a local meet and/or simply want to get more focused coaching in the 3 power lifts: 2x/week Barbell Club Classes (Mon & Wed at 5:30 PM) 1 additional Squat/Accessory Day (programmed for independent training) Focus on technique, strength development, and consistency Opportunities to compete in 2–3 local USAPL sanctioned meets per year (optional) For lifters who are considering training for at the national level or want to invest more time and focus to compete at the state and regional levels, we offer the following training plan: 3–4x/week programming, including peaking phases and comp prep Must be actively working toward a meet and have previously competed in a local event Coaching support for registering, weighing in, commands, and meet-day strategy Guidance on entering federations (USAPL) and selecting a weight class Our Barbell Club is currently very active in the local powerlifting scene with competitors on platforms at 3 upcoming events and many qualifying for regionals in September. Keep an eye on our socials for more information about opportunities to come cheer them on! If you are interested in competing this summer our next open event is July 12th in Gambrills - see Coach Carrie asap for more information. Do I Have to Compete? Absolutely not. Competing is an option, but not a requirement. Plenty of our lifters train just to get stronger, feel better, and learn to move with real control. The same attention to detail we give our competitors, we give to anyone walking into Barbell Club. We coach lifters of all levels, all you need is the willingness to show up, put in the work, and trust the process. We’re just getting started—and the future is heavy.