Daily WOD

Mon, May 30 2022

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


(Time, Rx+, Int, Sc, HEROS 1)
COMPLETE 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
TodayAll Time

Jeremy57:01 Rx+
20# vest, 1/2 partition, 4800m bike
Chase To64:30 Rx+
20# vest, straight through
Thomas C68:28 Rx+ 11th
20# vest (2 rds: 25, 50, 75; 10 rds: 5, 10, 15)
Laura M69:12 Rx+
15# vest, 5/10/15
Brittany G71:19 Rx+ 8th
Straight through for the FIRST TIME 🎉🎉
Amberly76:16 Rx+
With my girl.
Caleb Nu43:11 Rx 15th
Heather J43:56 Rx 11th
Mari44:53 Rx 12th
Cecy47:41 Rx
PR! First RX Murph for baseline. Last year was RX+ with 20# vest 69:37.
Robbie47:46 Rx
Dustin48:58 Rx 18th
Dale57:50 Rx
Partitioned; 11:30; 45:30 (@ 34); 57:50 (@ 14)
Nidia57:52 Rx
Kent58:15 Rx 24th
Zach W63:12 Rx 33rd
Riley83:30 Rx 38th
Mindy27:55 49th
1/2 MURPH
Diane40:46
scaled
Rylan48:32 46th
scaled
Reece54:17 47th
scaled
Sarah Y54:53
scaled
Alice55:01
w/ Denise
Denise55:01 61st
w/ Alice
Elizabeth55:16
Green band for pullups
Stephanie56:15
Partitioned 10-20-30 (10 rds) 4500 m bike/banded pull ups
Dylan H57:08
scaled
Carlie57:57
Blue banded pull-ups, partitioned
Jordan Gu59:33 64th
scaled
Katie E59:37
Black/blue band. PR!
Jeanne60:28
scaled
Lindsey C68:42
Slowed down to stay w/ Thomas 🥰
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


3 months ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

Megan McCarthy


3 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Jake Dombrowsky


3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Denisha Beasley


3 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Emily Sanders


3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if