CrossFit Republic – CrossFit

Murph Challenge Shirts for Order

Hey everyone!

I know that before we left, Lyndsey posted on the family page and the coaches made sure to start communicating at whiteboard that Murph Challenge shirts were officially for order but just in case you missed it and weren’t aware, we figured we’d let you know here!

At the front desk you will find this year’s Murph shirt in a binder and all associated apparel styles that we will be putting it on.

The process is simple:

Pick a design you like

Go to the order page at the end of each style

Write your name, color, and size

We will charge it to your account later on after the order deadline closes

Ask a coach or the front desk if you have any questions!

Thanks!

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

5 Sets of…

2 Hang Power Cleans + 1 Power Clean (Unbroken)

Set 1: Moderate (60% – 65%)

Set 2: Moderate Heavy (65 %- 70%)

Set 3: Moderate Heavy (70%- 75%)

Set 4: Heavy (75% – 80%)

Set 5: Very Heavy (80% – 85%)

All percentages are just guidance to give you an idea of feel. These percentages should be calculated off of your 1RM POWER CLEAN. If you’re feeling good, you’ll be on the right side of the percentage range. If you’re feeling yucky, you may find yourself on the left side of the percentage range.

Beginner and Scaled Athletes may utilize a reset before their Power Clean in order to not rush position just for the sake of the way this was built. Everyone’s priority should be mastering body control and awareness in their olympic lifts well before the importance and intensity of an unbroken complex comes into play.

Execution Notes

No rushing between reps — reset your feet and balance if needed

Bar stays close the entire time

Finish extension before pulling under

Catch in a stable power position every rep

Each rep should look the same, regardless of where it starts.

Key Focus

Hang Position

Bar stays close to the body

Shoulders slightly over the bar

Push through the floor before extending

Do not turn this into a dip-and-rip.

Transition to Floor

After the second hang rep, control the bar down for the touch ang go

Receiving Position

Strong front rack

Elbows through quickly

Stand up under control

Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Reps)

Every Minute on the Minute for 3 Rounds Complete…

Minute 1: 15/12 Calorie Echo Bike

Minute 2: :30 Second Plate Wall Sit (45/25)

Minute 3: :30 Second Front Rack Hold (205/145) (From the Floor)

Perfect score is 12 Reps

*Coaches, if short on bikes (12 Bikes), add a minute and have the second group of athletes start the bike on odd minutes and finish with the hold on even minutes. Essentially, delay the start instead of stagger the workout in order to achieve the same stimulus across the board.

Intended Stimulus

This is an isometric + fatigue management workout .

You’ll cycle between:

Dynamic output (bike)

Lower body isometric tension (wall sit)

Upper body/midline isometric tension (front rack hold)

The goal is to hold positions under fatigue , not just survive the minute.

Time Domain / Expectations

Bike: 30–45 seconds

Wall Sit: full :30 unbroken

Front Rack Hold: full :30 unbroken

You should have some rest each minute , but not feel fully recovered. If you’re failing holds early, adjust load.

Movement Notes

Echo Bike

Hard effort, not an all-out sprint

Finish with enough control to immediately get into the wall sit

Plate Wall Sit

Hips below parallel

Back flat against the wall

Plate resting on legs

If position changes, the rep is done.

Front Rack Hold

Elbows high

Bar resting on shoulders

Full grip on the bar

Stand tall, brace the core

Cross arm grip is permitted for those with mobility issues.

Clean the bar with intention and don’t rush into a bad position.

What You Should Be Thinking About

Can you maintain position when breathing is elevated?

Are you staying braced, or relaxing under load?

Are you choosing weights you can actually control for the full :30?

Final Thoughts

If the position breaks before the clock ends, the weight is too heavy for today.

Step 1:

10/8 Calorie Echo Bike

:20 – :30 Wall Sit Hold (No Weight)

:20 – :30 Front Rack Hold (95/65)

Step 2:

12/9 Calorie Echo Bike

25/10 Plate and Range Between 95/65 to 135/95 Barbell

Step 3: 35/25 Plate and 155/105 Barbell

Step 5: 225/155 Barbell

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