CrossFit Republic – CrossFit
THE MURPH CHALLENGE – MAY 25
We’re hosting The Murph Challenge on Monday, May 25 at CrossFit Republic.
Class Times:
7:30 AM
9:00 AM (Childcare available at this time only)
This event is free and open to the community . Bring people with you. This is one of the best days of the year to show others what we do and who we are.
👉 Invite friends and family here:
https://www.facebook.com/share/1Aq3gVmgvV/
👉 All participants must complete the waiver:
Wodify Links
WHAT IS MURPH?
The Murph Challenge is a workout done in honor of Lt. Michael Murphy, who was killed in Afghanistan in 2005. It’s one of the most recognized workouts in CrossFit and is performed across the country every Memorial Day.
The workout:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Optional but True RX: Wear a weighted vest (20/14 lb)
CAN IT BE SCALED?
Yes. 100%.
This workout is meant to be challenging, not reckless .
Every movement can be modified:
Reduce reps
Partition reps as needed (ex: 20 rounds of 5/10/15)
Use bands or ring rows instead of pull-ups
Elevate push-ups
Shorten or modify the runs
If you show up, we’ll meet you where you’re at and give you a version that makes sense.
Daily Strength, Conditioning, and Endurance W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)
Climb the ladder as high as possible in 20 minutes of…
1 – 2 – 3 – 4 -5 – 6 – 7 – 8 – 9 – 10 and so on climbing by 1 rep at a time of…
Double Dumbbell Man Makers (50s/35s)
After Each Round:
180′ Shuttle Run
*Cones 30′ Apart. 6 Cone/Line Touches or 3 Down and Backs
**1 Man Maker Rep: Dumbbell Push Up, Renegade Row, Renegade Row, Burpee Jump Up, Squat Clean Thruster (Cluster)
Intended Stimulus
This is a long, grinding ladder where the dumbbell movement is the limiter and the run keeps you from ever settling.
Man makers are a full-body movement that will:
Elevate heart rate quickly
Tax shoulders and triceps
Build fatigue fast as reps climb
The run is just long enough to spike breathing and force you to manage transitions back to the dumbbells.
Time Domain Breakdown
Early rounds (1–5): :30–1:00 total
Mid rounds (6–10): 1:00–2:00
Later rounds (11+): 2:00–3:30+
Run each round: ~:30 – :45 Seconds
If rounds start exceeding 3+ minutes early, the dumbbells are too heavy.
How This Should Feel
First 5 minutes feel manageable
Middle portion becomes shoulder fatigue + breathing
Final 5–8 minutes are dictated by how well you managed early reps
You should always be able to start the next round without long hesitation.
Movement Notes
Man Makers
Stay tight in the plank with no sagging hips
Use legs on the squat clean and press
Control the pace early because this builds fast
Shuttle Run
Smooth, consistent pacing
Don’t sprint early rounds
Use it to regain control of breathing before picking up dumbbells
Pacing Strategy
Early rounds: smooth and unbroken
Middle rounds: short breaks before fatigue spikes
Later rounds: consistent, repeatable reps
Do not let one big round turn into standing rest.
Final Thoughts
If you’re staring at the dumbbells before picking them up, you went out too fast.
Modification Notes
Man Maker can be modified so that athlete can take their hands off the dumbbells during push ups and keep their hands on the floor for when they grab a dumbbell for each row. They may also modify it down to their knees for the push up. They may clean the dumbbells up and then descend to the thruster if struggling to move fluidly. (Step 1 and Step 2 Athletes)
Shuttle Run can be modified to a 6/4 Calorie Echo Bike
Step 1: 20s/10s
Step 2: 25s/15s
Step 3: 35s/20s
Step 5: 70s/50s