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101 Ethan Allen Drive
Dahlonega, Georgia 30533
770-608-4635

Schedule

Coaches

Daily WOD

Schedule

Coaches

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

Today

All Time

Carson C	46:43 Rx+	3^rd
Justin U	47:41 Rx+	4^th PR
Jeremy	55:01 Rx+
Chad	57:00 Rx+	9^th
Mike	58:08 Rx+	10^th
Emily S	59:53 Rx+	3^rd #14 vest
Cayla	71:25 Rx+	9^th 14# vest, solo on 5/22
Kim	37:55 Rx	14^th
Christine	46:28 Rx	15^th PR! 😊 5,10,15 x20
Adam	49:03 Rx
Kelly P	57:03 Rx	22^nd
Thomas B	57:25 Rx	Unpartitioned
Eli	58:31 Rx	25^th
Alex S	58:38 Rx	26^th
Evan B	58:43 Rx
Tom	58:48 Rx	27^th
Bob C	59:21 Rx	29^th
Kelly S	62:05 Rx	26^th
Cooper T	62:23 Rx
Dale	62:24 Rx	Bike 2x4000m
Greg U	63:25 Rx	34^th
Chase B	63:40 Rx	35^th
Justice	65:05 Rx	27^th
Kori	66:14 Rx
Jake D	71:30 Rx	37^th
Cooper s	34:13 Int	39^th
Caleb No	37:17 Int	40^th
Thomas C	37:39 Int
Deena	42:11 Int	29^th Half Murph. 1st time doing pull-ups in Murph.
Kherri	42:17 Int
Rebecca P	44:37 Int	30^th
Deanna	56:25 Int	35^th Rx reps; Knee push ups
Megan M	63:03 Int	38^th Rx reps, 25# db row, knee push ups
Lyndsie	64:52 Int	39^th
Dana F	28:28 Sc	Half/800m row; DB row
Elizabeth	39:42 Sc	800mrun,60PU,150pushup,250AS
Brittaney	39:55 Sc	41^st 1 mile runs
Amberly	47:00 Sc	1/2 reps can’t remember exact time
Taylor B	49:32 Sc	42^nd Mile run; ban PU
Isabel	50:35 Sc	43^rd
Veronica	53:13 Sc	Rx reps - unpartitioned bike
Alex D	53:56 Sc	44^th Rx 2 reps
Karis	61:09 Sc	45^th RX reps, 1 mile runs, jumping pull ups, bar push ups
Alicia	66:43 Sc	46^th RX Reps and runs, banded PU, knee PU to 130, bar for last 70
Alice	72:00 Sc	47^th
Susan	72:00 Sc	47^th
Megan S	38:24	Partner WOD
Robbie	48:29	1600 m rows/75/150/225
Carlie	55:53	Full reps, partitioned. 6 Rds pull-ups then ring rows. Knee pushups
Ezra	67:13	49^th Full kit w/team
Jason B	💪	Mod
Jeanne	👍🏻	scaled
Emily Br	👍🏻	scaled
Andrew	👍🏻	scaled
Lindsey H	👍🏻	scaled