Rest Day
CrossFit introduced Murph as an official Hero workout in 2005. But the phenomenon of Memorial Day Murph was born organically within the affiliate community.
Watch: “Memorial Day Murph: An Origin Story”
CrossFit is proud to partner with The Murph Challenge as an official 2024 host. Find a CrossFit gym near you and sign up now for the Murph Challenge.
Comments on 240523
8 Comments
7 mile ruck with 40 lbs
240524 (comments broken):
Rx’d: 17:00
Beginner Scaled
4 Deadlifts 45lbs
3 Hand Power Snatches 45lbs
2 Overhead Squats 45lbs
Time cap @ 10 minutes
Completed as RXed @ 9:10
Walk 1600 meters
Run 400 meters
Walk 1200 meters
Completed
5/23/2024 - M / 5'7 / 21 / 195
*6 WEEK MURPH TRAINING - Week 6/6 - Workout 4/5*
(Pre WOD Mobility with GOWOD mobile app)
- 100 single unders
AMRAP 10 MIN (with 8lb vest)
2-4-6-8 … etc.
Box jump-overs (20 inch box)
Burpees
ROUNDS COMPLETED
2/4/6/8/10/12/14/ 16 box jumps & 8 burpees
4 sets (with 8lb vest)
:20 air squats
:10 rest
- 15 min run
(Post WOD Mobility with GOWOD mobile app)
When I started Crossfit 5 years ago(looking to fit on my tuxedo), I did my test class on a Thursday and my official first class on a Monday. Guess what? That was the Monday of the Murph!! I almost die that first day. Last year I did 20 rounds of Cindy on 52:14. This year the target is doing it in less that 45:00 minutes and RX.
65lbs 12:03
Hard and my shoulders sore bad from thrusters
65lbs 12:03
Hard and my shoulders sore bad from thrusters