Daily WOD

Mon, May 29 2023

9:00am MEMORIAL DAY MURPH

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
Happy Birthday: Katie R & Michael F

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

Jeremy57:58 Rx+
Amberly73:38 Rx+
Vest 15lbs*** Elle 1/2 reps + 2 miles 45:00
Thomas C49:58 Rx
Nidia51:45 Rx
Caleb Nu52:30 Rx
Straight through
Laura M64:48 Rx
Mindy28:10
Half
Robbie32:55
Partnered with Mari/full runs/10 rds each
Elizabeth43:30
Sub DB work for pull-ups and push-ups
Cooper T44:17
Ring rows
Ellaree45:00 56th
Partner with SG 1/2 reps full 2 miles
Stephanie45:30 57th
RR/ Knee Push ups/ Bike-4800 2x
Sarah Y46:10 58th
Knee PU - no pull ups on Farm
Julia F47:18
knee push-ups
Pam47:42
Partner with Alice and Greg. Did 1/2 (modified) reps and strolled
Greg U47:42
Half reps. Partnered with my beautiful wife.
Abby48:43 59th
Bike instead of run, Bent over rows, incline push ups
Jeanne54:26 61st
Banded pull ups; knee PU
Carlie56:17
Blue banded pull-ups, partitioned
Katie E59:47
Black/blue bands
Lindsey C60:05
Blue/red band
Kelly S63:06
Black and blue bands
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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 Sanders


7 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

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

Jake Dombrowsky


7 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

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