CrossFit Republic – CrossFit

The Murph Challenge 2025 Update!

We’re excited to announce that Coach Ruthanne will be hosting a Mini Murph for kids ages 7-11 during the 9AM Murph heat this Memorial Day!

This is a great opportunity for your little ones to get involved and honor the day alongside you.

Here’s the Mini Murph workout:

600-Meter Run/Walk

5 Rounds:

10 Rows

15 Push-Ups

20 Air Squats

600-Meter Run/Walk

It’s scaled just right for the kiddos, making it a fun and meaningful way to participate! Plus, this will help lighten the crowd in childcare, so thank you in advance for encouraging your kids to join in.

Family Affair Alert: After the workout, stick around for our Memorial Day Grill Out in the parking lot!

It’s a casual, bring-what-you-want vibe. Share a dish, or just bring enough for yourself—totally up to you!

Daily Conditioning W.O.D. – 30 Minutes (Time)

For Time:

Buy In: 50 Jumping Jacks

3 Rounds

800 Meter Run

20 Pull Ups

60 Air Squats

Buy Out: 50 Jumping Jacks

Goal Time Range: 18:00-24:00.

RX+: Wear a weight vest

Run Modification: 1000/800 Meter Row or 60/48 Calorie Bike

INTENDED STIMULUS

– 16:00-24:00.

– Pull-ups in under 1:30 and 4 sets or less.

– Air squats in 2:00 or less per round.

– Each run in less than 4:30.

– Murph prep.

Guidance

– Scale the pull-ups to an appropriate alternative. First, consider reducing the reps in each round then look to make the movement easier if necessary.

– Maintain full range of motion in the air squat.

– Relax shoulders and arms while running. Aim to stride it out, staying on the balls of your feet and dragging/pulling the ground underneath you backwards.

Pull Up Modification:

– 1:1 Ring Rows

– 1:1 Banded or Jumping Pull Ups

– 1:1 Seated Banded Lat Pull Downs

Guidance:

Pull-ups in under 1:30 and 4 sets or less.

Air squats in 2:00 or less per round.

Each run in less than 4:30.