Daily WOD

Mon, May 26 2025

8:00am MURPH

Sat, Jun 13, 2026 at 9:00am Beach WOD
MURPH250526 AT-HOME WOD250526 OPTIONAL ACCESSORY

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

Justin U51:02 Rx+
20# Vest
Thomas B52:07 Rx+ 6th
Olivia M52:29 Rx+ 1st
Nidia60:45 Rx+ 4th
Unpartitioned
Evan B70:58 Rx+ 12th
Emily S39:30 Rx
Jeremy44:13 Rx
Adam44:50 Rx
Carson C49:50 Rx
Run no vest/ 20 Cindy w/ vest
Christine50:54 Rx
Partitioned 5,10,15
Gavin51:35 Rx
Partitioned
Dale51:55 Rx
Bike 4800 twice; full reps; partitioned; 33 rounds
Kori52:42 Rx 19th
Lindsey C53:50 Rx
Caleb Nu56:08 Rx
Straight through
Mike57:36 Rx
14 rounds with vest
Chad57:36 Rx
10 rounds with vest
John R58:10 Rx 23rd
Katie E60:21 Rx 24th
RX🥹
Megan S36:01 Int 28th
Partnered
Kelly P42:43 Int
Tom44:23 Int
Tyler S45:55 Int 31st
Rebecca P46:03 Int
Carlie51:02 Int 32nd
Inclined push-ups, partitioned
Veronica55:17 Int 34th
Banded pull-ups, hand elevated push ups rx reps petitioned
Greg U55:40 Int
RX 2.5 75/150/225
Kelly S58:30 Int
Harley59:53 Int 37th
Red band, knee pu
Shelby B35:15 Sc 40th
12# vest, jumping pull ups
Robbie40:20
30 rds/3-6-9 Rx movement and runs
Dana F76:00
At home/100 renegade rows each arm/run-walk second mile
Thomas C✅ Rx
Andrew✅
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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

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

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