CrossFit Republic – CrossFit

🎖 Challenge Yourself. Honor the Fallen. 🇺🇸

This Memorial Day, join us at CrossFit Republic for The Murph Challenge 2025. Together, we’ll pay tribute to U.S. Navy SEAL Lt. Michael Murphy and all those who have given their lives in service to this great nation.

Date: Monday, May 26, 2025

Times: 7:30 AM & 9:00 AM

Where: CrossFit Republic

This workout is free and open to everyone—whether you’re a seasoned athlete or just starting your fitness journey. Modifications ensure anyone can participate. What matters is that you show up, challenge yourself, and live with purpose.

Invite your friends. Commit to the challenge. Honor their sacrifice.

RSVP on our event page today!

https://www.facebook.com/share/1AEFijYgRg/

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

For Time with a Partner (Teams of 2)

400 Meter Run

100 Overhead Squats (135/95)

400 Meter Run

50 Power Snatches (135/95)

400 Meter Run

100 Lateral Bar Over Burpees

400 Meter Run

50 Bar Muscle Ups

RX+: 155/105

Intermediate: 115/85

Scaled: 95/65

Beginner: 45/35

Both partners run together. If one of the partners is unable to run, perform a machine until the other partner returns. If the 400 meter would take anything more than 3 minutes for you and your partner, decrease the distance to a 300 or 200.

If weather does not allow a 400 meter partner run, the run will be substituted with either a 30/24 Calorie Bike (27 for M/F) or 40/32 Calorie Row (36 for M/F), splitting the cals as desired.

Athletes that struggle with the overhead squats may drop down to a front or back squat as well as reduce range of motion in the overhead if they’d like to increase capability in the movement.

Bar Muscle Up Modifications (Check videos below for some options)

– Ring Row + Ring Dip (Regular or Assisted)

– Ring Muscle Up Transitions (With or Without Box)

– Bar Muscle Up Transitions

Lateral Bar Over Burpee Modification

– Slam Ball + Barbell Step Over + Slam Ball

– Slam Ball + Barbell Jump Over + Slam Ball

– Bar Step Over Burpees

– Bar Step/Jump Over Half Burpees

()

()

()