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Monday

240422

Workout of the Day

5

Rest Day

Prepare for the upcoming Murph workout with CrossFit Affiliate Programming's free 6-week training program.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Learn more about the Murph workout and Official 2024 Murph Challenge, and get the free 6-week training program at crossfit.com/heroes/murph-workout.

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Learn More About the Murph Hero Workout

Comments on 240422

5 Comments

Comment thread URL copied!
Bryan Hudson
April 22nd, 2024 at 11:29 pm
Commented on: 240422
Attempted qf4 workout today due to time constraints yesterday. Was on round 3 and herniated the two lowest discs in my back again.
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Marco Rossi
April 22nd, 2024 at 9:07 pm
Commented on: 240422
M-42/178/77kg

6 week murph training

Day 1 week 1; rx’d 12’ 23’’
Comment URL copied!
Jeff Knight
April 22nd, 2024 at 10:26 pm
Nice work
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Hunter Ferrell
April 22nd, 2024 at 7:46 pm
Commented on: 240422
M / 5’7 / 21 / 195lbs 

* 6 WEEK MURPH TRAINING *

Intermediate
4 rounds for time - 10:18
  1. 400-meter run (1:34 | 1:39 | 1:48 | 1:49)
  2. 20 air squats

*BW Movements*
a. Push Ups 3x35 sec
a. Wide Pull Ups 3x8
b. BW Dips 3x10-12
b. Chin Ups 3x35 sec  
Comment URL copied!
Lincoln Kerger
April 22nd, 2024 at 5:42 pm
Commented on: 240422
Did QF4 today due to no time for it yesterday, results their.
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