CrossFit Republic – CrossFit
The Murph Challenge and Current Apparel Order
1. Murph shirts are officially in and currently being organized and sorted. We should have them ready for pickup sometime mid to late this week.
Thank you guys for your patience through the process and for continuing to trust us with your apparel orders. We know people are excited to get these in hand and we appreciate everybody bearing with us while we get everything organized correctly before distribution.
We’ll post another update as soon as they’re ready for pickup at CrossFit Republic.
2. The Murph Challenge is right around the corner. If you know you’re bringing a guest, shoot us a message and we will get you a waiver ahead of time as to create an easier flow of traffic at the front desk.
Thanks!
Daily Conditioning and Endurance W.O.D. – 35 Minutes (Time)
For Time and Quality…
1,000 Meter Run
200 Meter Row
800 Meter Run
400 Meter Row
600 Meter Run
600 Meter Row
400 Meter Run
800 Meter Row
200 Meter Run
1,000 Meter Row
Run Conversions for Inclement Weather
1000: 75/60 Cal Bike or 1000M Ski
800: 60/48 Cal Bike or 800M Ski
600: 45/36 Cal Bike 600M Ski
400: 30/24 Cal Bike 400M Ski
200: 15/12 Cal Bike or 200 M Ski
Intended Stimulus
This is a very strong aerobic threshold building piece and an excellent workout for Murph prep .
The goal is sustained effort:
Zone 2 – Zone 3 breathing
Controlled pacing
Efficient movement mechanics
without crossing into repeated redline efforts.
This is not supposed to feel like:
A sprint workout
Survival pacing
Constant recovery from mistakes
It should feel like:
Controlled discomfort
Sustainable breathing
Consistent movement for the entire session
What We’re Training
Running Economy
The better your mechanics:
The less energy you waste
The lower your heart rate stays
The more sustainable your pace becomes
This matters enormously in Murph and long endurance pieces.
Aerobic Threshold
This workout teaches you to:
Sustain output while breathing hard
Recover while still moving
Maintain pace changes without falling apart
That’s the middle ground between:
Easy conversational pace
Full sprint efforts
Running Mechanics Focus
Today is a great opportunity to practice:
Falling slightly forward while running
Staying light on the balls of your feet
Short, efficient ground contact
Avoid:
Heavy heel striking
Overstriding
Bounding aggressively
The goal is efficient movement, not forcing stride length.
Rowing Focus
The row should:
Support the run
Help regulate breathing
Stay smooth and rhythmic
Do not try to “win” the workout on the rower.
Long aggressive pulls usually come back to punish the next run.
Time Domain Breakdown
Runs
200m: :45 – 1:15
400m: 1:45 – 3:00
600m: 3:00 – 4:30
800m: 4:00 – 6:00
1000m: 5:00 – 7:30
Rows
200m: :40 – 1:00
400m: 1:30 – 2:15
600m: 2:15 – 3:30
800m: 3:00 – 4:45
1000m: 4:00 – 6:00
Workout Expectation
Faster aerobic athletes: 22 – 26 minutes
Moderate pace: 26 – 30 minutes
Longer aerobic development effort: 30 – 35 minutes
Modification Guidance
This is NOT one to stubbornly “try to finish” if running is currently a weakness.
There is a lot to gain by:
Reducing distances
Controlling pacing
Staying aerobic
instead of turning the workout into a death march.
A properly scaled aerobic piece is more productive than surviving a poorly scaled one.
Step 1:
800 Meter Run
200 Meter Row
600 Meter Run
400 Meter Row
400 Meter Run
600 Meter Row
200 Meter Run
800 Meter Row
Step 2: Same as Step 1
Step 3: Same as Step 4