Daily WOD

Mon, May 25

Sat, Jun 13, 2026 at 9:00am Beach WOD

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

Carson C46:43 Rx+ 3rd
Justin U47:41 Rx+ 4th
PR
Jeremy55:01 Rx+
Chad57:00 Rx+ 9th
Mike58:08 Rx+ 10th
Emily S59:53 Rx+ 3rd
#14 vest
Cayla71:25 Rx+ 9th
14# vest, solo on 5/22
Kim37:55 Rx 14th
Christine46:28 Rx 15th
PR! 😊 5,10,15 x20
Adam49:03 Rx
Kelly P57:03 Rx 22nd
Thomas B57:25 Rx
Unpartitioned
Eli58:31 Rx 25th
Alex S58:38 Rx 26th
Evan B58:43 Rx
Tom58:48 Rx 27th
Bob C59:21 Rx 29th
Kelly S62:05 Rx 26th
Cooper T62:23 Rx
Dale62:24 Rx
Bike 2x4000m
Greg U63:25 Rx 34th
Chase B63:40 Rx 35th
Kori66:14 Rx
Jake D71:30 Rx 37th
Cooper s34:13 Int 39th
Caleb No37:17 Int 40th
Thomas C37:39 Int
Deena42:11 Int 28th
Half Murph. 1st time doing pull-ups in Murph.
Kherri42:17 Int
Rebecca P44:37 Int 29th
Deanna56:25 Int 34th
Rx reps; Knee push ups
Megan M63:03 Int 37th
Rx reps, 25# db row, knee push ups
Lyndsie64:52 Int 38th
Dana F28:28 Sc
Half/800m row; DB row
Elizabeth39:42 Sc
800mrun,60PU,150pushup,250AS
Brittaney39:55 Sc 40th
1 mile runs
Amberly47:00 Sc
1/2 reps can’t remember exact time
Taylor B49:32 Sc 41st
Mile run; ban PU
Isabel50:35 Sc 42nd
Veronica53:13 Sc
Rx reps - unpartitioned bike
Alex D53:56 Sc 43rd
Rx 2 reps
Karis61:09 Sc 44th
RX reps, 1 mile runs, jumping pull ups, bar push ups
Alicia66:43 Sc 45th
RX Reps and runs, banded PU, knee PU to 130, bar for last 70
Alice72:00 Sc 46th
Susan72:00 Sc 46th
Megan S38:24
Partner WOD
Robbie48:29
1600 m rows/75/150/225
Carlie55:53
Full reps, partitioned. 6 Rds pull-ups then ring rows. Knee pushups
Ezra67:13 49th
Full kit w/team
Jason B💪
Mod
Jeanne👍🏻
scaled
Emily Br👍🏻
scaled
Andrew👍🏻
scaled
Lindsey H👍🏻
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

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

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

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!

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