Daily WOD

Mon, May 27 2024

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

Jackson54:23 Rx+ 8th
5-10-15 w/ vest
Jeremy56:24 Rx+
Unpartitioned w/ vest
Carson C59:50 Rx+
Unpartitioned w/ vest
Marnie68:02 Rx+ 6th
Amberly78:05 Rx+
Partnered with Nya but full reps. Shares vest for 1/2 the reps and 1 mile
Thomas C44:15 Rx
Lifetime PR!
Dale46:25 Rx 16th
Time to step it up next year Biked 4k per mile; Laura’s method (33 rounds of 3,6,9; then 1,2,3)
Lindsey C52:14 Rx 18th
First fully Rx MURPH!
Cooper T53:13 Rx 22nd
Knee Pushups
Julia F53:38 Rx 20th
Robbie55:06 Rx
Caleb Nu56:12 Rx
Straight through
Christine58:09 Rx
Felt like forever :)
Greg U70:23 Rx
1st Complete MURPH
Laura M71:18 Rx
33 rnds 3/6/9 then 1 ..1/2/3 rowed 2000m
Matias45:32 Int 41st
Full reps, modified movements
Lynda55:13 Int 32nd
Banded p/u
Alison56:30 Int 35th
MOMWOD version - 2k; full mod reps
Max52:32 Sc 42nd
Full reps - banded pull ups
Elizabeth36
Scale:4000bike,75rows,100pup,200AS
Bella25:35 47th
Sc partner w/Trina
Trina30:04 50th
Sc parter w/Bella
Alice33:34
Row/DB rows - half reps
Pam33:34 51st
Bike/DB rows - half reps
Kelly S45:14
1/2 partitioned, jumping pull-ups, knee pushups
Megan M52:55
db rows and knee pu
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

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

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

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!

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