Daily WOD

Mon, May 26 2025

8:00am MURPH

Happy Birthday: Shane H
Most Recent Benchmark:
Deadlift Max on Feb 20, 2026 (21 days ago)
MURPH250526 AT-HOME WOD250526 OPTIONAL ACCESSORY

MURPH


(Time, Rx+, Sc, Fnd, 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 Sc 24th
Partnered
Kelly P42:43 Sc 25th
Tom44:23 Sc 31st
Tyler S45:55 Sc 26th
Rebecca P46:03 Sc 27th
Carlie51:02 Sc 28th
Inclined push-ups, partitioned
Veronica55:17 Sc 30th
Banded pull-ups, hand elevated push ups rx reps petitioned
Greg U55:40 Sc
RX 2.5 75/150/225
Kelly S58:30 Sc 32nd
Harley59:53 Sc 33rd
Red band, knee pu
Shelby B35:15 Fnd 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
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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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

melinda f


a week 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

Megan McCarthy


a week 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!

Dale Auten


a year 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

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a week ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!