DAILY WOD

Mon, May 26 2025

8:00am MURPH

Happy Birthday: Shane H
Most Recent Benchmark:
GRACE on Jan 13, 2026 (2 days ago)
MURPH250526 AT-HOME WOD250526 OPTIONAL ACCESSORY

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

Justin U51:02 Rx+ 4th
20# Vest
Thomas B52:07 Rx+ 5th
Olivia M52:29 Rx+ 1st
Nidia60:45 Rx+ 3rd
Unpartitioned
Evan B70:58 Rx+ 10th
Emily S39:30 Rx 9th
Jeremy44:13 Rx
Adam44:50 Rx
Carson C49:50 Rx
Run no vest/ 20 Cindy w/ vest
Christine50:54 Rx 16th
Partitioned 5,10,15
Gavin51:35 Rx
Partitioned
Dale51:55 Rx
Bike 4800 twice; full reps; partitioned; 33 rounds
Kori52:42 Rx 18th
Lindsey C53:50 Rx
Caleb Nu56:08 Rx
Straight through
Mike57:36 Rx 20th
14 rounds with vest
Chad57:36 Rx 20th
10 rounds with vest
John R58:10 Rx 21st
Katie E60:21 Rx 22nd
RX🥹
Megan S36:01 Rx2 24th
Partnered
Kelly P42:43 Rx2 25th
Tom44:23 Rx2 31st
Tyler S45:55 Rx2 26th
Rebecca P46:03 Rx2 27th
Carlie51:02 Rx2 28th
Inclined push-ups, partitioned
Veronica55:17 Rx2 30th
Banded pull-ups, hand elevated push ups rx reps petitioned
Greg U55:40 Rx2
RX 2.5 75/150/225
Kelly S58:30 Rx2 32nd
Harley59:53 Rx2 33rd
Red band, knee pu
Shelby B35:15 Rx3 34th
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
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101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

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.

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

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

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