Daily WOD
 | Mon, May 25 2020 |  |
 | Fri, Mar 11, 2022 at 5:45pm CROSSFIT OPEN 22.3 FRIDAY NIGHT LIGHTS |
| Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD |
| Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH |
| Mon, May 26, 2025 at 8:00am MURPH |
| Sat, Jun 13, 2026 at 9:00am Beach WOD |
| MURPH | 5-26-2020 WOD PART A |
MURPH(Time, Rx+, Int, Sc,  HEROS 1COMPLETE FOR TIME: - 1 mile run - 100 pull-ups - 200 push-ups - 300 air squats - 1 mile run Rx+: If you’ve got a 20# (14#) vest or body armor, wear it. Rx2: 1 mile run, 50 pull-ups, 100 push-ups, 150 air squats, 1 mile run Rx3: 800m run, 10 rounds of: 5 ring rows, 10 knee push-ups, 15 air squats then 800m run INTENDED STIMULUS - 35:00-45:00. - Consistent movement and pace throughout the workout. - Runs in less than 10:00 each. - Partition the gymnastics movements into smaller and manageable sets that allow for unbroken reps. - Consider a vest only if you have performed Murph in the past or have been training regularly in a vest. Vested athletes must still complete the workout within class time constraints. Planned: Mon,May25,2026 Mon,May26,2025 Mon,May27,2024 Mon,May29,2023 Mon,May30,2022 Mon,May31,2021 Mon,May25,2020 Sat,May23,2020 Mon,May27,2019 Sat,May25,2019
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