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 50th
1/2 MURPH
Diane40:46
scaled
Rylan48:32 46th
scaled
Reece54:17 47th
scaled
Sarah Y54:53
scaled
Alice55:01
w/ Denise
Denise55:01 62nd
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 65th
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

Jake Dombrowsky


6 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


7 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 Bowling


7 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

Emily Sanders


6 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

melinda f


7 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