DAILY WOD

Mon, May 27 2024

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (3 days ago)

MURPH


(Time, Rx+, Rx2, Rx3, 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

Jackson54:23 Rx+ 7th
5-10-15 w/ vest
Jeremy56:24 Rx+
Unpartitioned w/ vest
Carson C59:50 Rx+ 8th
Unpartitioned w/ vest
Marnie68:02 Rx+ 5th
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 13th
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 17th
First fully Rx MURPH!
Cooper T53:13 Rx 19th
Knee Pushups
Julia F53:38 Rx 19th
Robbie55:06 Rx
Caleb Nu56:12 Rx
Straight through
Christine58:09 Rx
Felt like forever :)
Greg U70:23 Rx 29th
1st Complete MURPH
Laura M71:18 Rx
33 rnds 3/6/9 then 1 ..1/2/3 rowed 2000m
Matias45:32 Rx2 32nd
Full reps, modified movements
Lynda55:13 Rx2 29th
Banded p/u
Alison56:30 Rx2 31st
MOMWOD version - 2k; full mod reps
Max52:32 Rx3 33rd
Full reps - banded pull ups
Elizabeth36
Scale:4000bike,75rows,100pup,200AS
Bella25:35 35th
Sc partner w/Trina
Trina30:04 39th
Sc parter w/Bella
Alice33:34 40th
Row/DB rows - half reps
Pam33:34 40th
Bike/DB rows - half reps
Kelly S45:14
1/2 partitioned, jumping pull-ups, knee pushups
Megan M52:55 49th
db rows and knee pu
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.

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

Dale Auten


10 months 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