CrossFit – Mon, May 25
General Warm-Up
200-400m Run
–
10 Scapular Push-Ups + 10 Plank Shoulder Taps
10 Scapular Pull-Ups
10 Ring Rows
–
5 Inchworm Push-Ups
10 Air Squats
5 Jumping Pull-Ups or 10 Ring Rows
–
Then Progress into movement mods for the day and get ready to roll!
Review and confirm partition strategy, scaling selection, and weight vest status for each athlete.
Use this to confirm movement standards and pacing feel before “Murph” begins.
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
(If you have a 20# vest or body armor, wear it.)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
https://themurphchallenge.com/
Goals: Finish between 40:00 and 60:00
Stimulus: Bodyweight Conditioning / Muscular Endurance
RPE: 10/10
Primary Objective: Execute a pre-determined partition plan from start to finish and maintain consistent set sizes across all 600 reps of bodyweight movement, never chasing big sets early at the expense of the back half.
Secondary Objective: Hold movement standards on every rep of the Push-Up and Pull-Up through the full range of motion, scaling the variation if needed to protect quality rather than grinding through broken mechanics.
Level 2:
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Partitioned as desired (No Weight Vest)
Level 2/1:
For Time:
1 Mile Run
60 Banded Strict Pull-Ups
120 Push-Ups
240 Air Squats
1 Mile Run
Partitioned as desired (No Weight Vest)
Level 1: Partner Murph or Half Murph
For Time:
1 Mile Run
100 Pull-Ups / Jumping Pull-Ups / Ring Rows
200 Push-Ups / Elevated Push-Ups / Kneeling Push-Ups
300 Air Squats
1 Mile Run
Partitioned as desired (No Weight Vest)
Competitor:
For Time: Unpartitioned
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Wear a 20/14lb, 9/6kg Weight Vest
Hotel Gym / Travel:
As prescribed
For Completion:
4 Sets
w/ 2s Hold
:30/:30 Seated 90-90 Rotations
(Focus Internal Rotation of Hip)
5/5 Slow [Kneeling T-Spine Rotations](Quadruped Thoracic Rotations
:30 Childs Pose
For Time
3 Rounds with a Partner:
200m Farmers Carry
20 Burpee Box Jumps 24/20in
8/6 Rope Climbs
50 Synchro Abmat Sit-Ups
10 Burpee Box Jumps 30/24in
Time Cap: 30:00
Score = Time
Kettlebells: 70/53lb, 32/24kg
Goals: 22:00-26:00
Stimulus: Partner Conditioning / Midline and Grip Endurance
RPE: 8/10
Primary Objective: Divide all work evenly between partners, keep farmers carry transitions to a minimum, and tackle rope climbs as alternating single reps to maintain steady output across all three rounds.
Secondary Objective: Manage the synchro sit-up set and the subsequent high box burpee box jumps as a unit, pacing through the sit-ups with consistent rhythm and resetting mentally before the first jump at the 30/24 box.
Scaling:
- Reduce kettlebell loading.
- Reduce volume of BBJO or box height.
- Reduce volume of rope climbs or scale movement to:
- 12′ climb
- Pull-to-stands
- Strict pull-ups (3 pull-ups : 1 rope climb)
- Reduce volume on Abmat sit-ups.
Coaches see notes from Saturday, 05/23/2026.
