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 27th
Partnered
Kelly P42:43 Int
Tom44:23 Int
Tyler S45:55 Int 30th
Rebecca P46:03 Int
Carlie51:02 Int 31st
Inclined push-ups, partitioned
Veronica55:17 Int 33rd
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 36th
Red band, knee pu
Shelby B35:15 Sc 39th
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

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

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