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
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (21 days ago)

MURPH


(Time, Rx+, Sc, Fnd, 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,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+ 9th
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+ 7th
Straight through for the FIRST TIME 🎉🎉
Amberly76:16 Rx+
With my girl.
Caleb Nu43:11 Rx 12th
Heather J43:56 Rx 10th
Mari44:53 Rx 11th
Cecy47:41 Rx
PR! First RX Murph for baseline. Last year was RX+ with 20# vest 69:37.
Robbie47:46 Rx
Dustin48:58 Rx 15th
Dale57:50 Rx
Partitioned; 11:30; 45:30 (@ 34); 57:50 (@ 14)
Nidia57:52 Rx
Kent58:15 Rx 22nd
Zach W63:12 Rx 27th
Riley83:30 Rx 30th
Mindy27:55 37th
1/2 MURPH
Diane40:46
scaled
Rylan48:32 37th
scaled
Reece54:17 38th
scaled
Sarah Y54:53
scaled
Alice55:01
w/ Denise
Denise55:01 51st
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 54th
scaled
Katie E59:37
Black/blue band. PR!
Jeanne60:28
scaled
Lindsey C68:42
Slowed down to stay w/ Thomas 🥰
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93 reviews

melinda f


a week 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

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

Lyndsie Williams


a week ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

Dale Auten


a year ago

I have been a member of CFD for several years, As I grow older, my fitness needs are changing and the Staff, owners, and other members all provide encouragement and inspiration to keep pursuing my fitness goals. If you think you can't do CrossF

Megan McCarthy


a week 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!