CrossFit Republic – CrossFit

Murph Shirts + Memorial Day Weekend

Murph shirts are officially in the works.

We’re finishing up the design now and locking in shirt colors. This year we will have multiple options available including

Tees

Tanks

Crops

Cropped tanks

As soon as the final design is approved, we’ll post the order form so you can claim your size before we submit the order.

For anyone new to CFR, Murph is always run on Memorial Day , and it is always a FREE community event . Members, friends, family, and drop-ins are all welcome.

Because of class sizes and limited bar space, we typically run two heats / sessions , and we’ll release the schedule once we get a better idea of how many people plan to attend.

This is one of the best days of the year at the gym, and we’re looking forward to a big turnout again.

Daily Strength W.O.D. – 16 Minutes (5 Rounds for weight)

Bench Press

5 – 5 – 5 – 5 – 5+

Sets 4 and 5 are the same weight

Intended Stimulus

This is a moderately heavy pressing day focused on repeatable strength, not a max attempt.

The first three sets prepare you for a challenging working weight.

Sets four and five are where the training effect happens.

The final set should push your strength, but the reps should still look controlled.

Loading Guidance

Suggested progression:

Set 1 → ~70%

Set 2 → ~75%

Set 3 → ~80%

Sets 4 & 5 → ~80–85%

You should finish the last set with 1–3 strong reps past 5 , but stop when bar speed slows or form breaks.

Execution Notes

Feet planted and stable

Upper back tight before every rep

Controlled descent to the chest

Full lockout at the top

No bouncing or losing position

Every rep should look the same.

Rest

Take 2–3 minutes between sets. Heavy sets of 5 require recovery to stay technical.

If rep 5 feels like a max, the weight is too heavy.

Today is about strong, repeatable sets , not testing limits until the last set.

Bench Press (Weightlifting Variable Reps & Sets)

Daily Bodybuilding Bro – Sesh W.O.D. – 12 Minutes (4 Rounds for weight)

Welcome to the Pump House

Every 3 Minutes on the 3 Minutes Complete…

0 – 3 Minutes and 6 – 9 Minutes…

10 – 12 Double Dumbbell Close Grip Curls (Dumbbells Touching)

10 -12 Double Dumbbell Curls (Normal)

10 – 12 Double Dumbbell Wide Curls (Dumbbells Outside of Hips

3 – 6 Minutes and 9 – 12 Minutes…

10 – 12 Double Dumbbell Reverse Grip Floor Press

10 – 12 Double Dumbbell Narrow Close Grip Press

10 – 12 Double Dumbbell Skull Crushers on Floor

Use same weight for all three movements in a row. You can increase weight on the second try if you choose to do so. Log the combined weight of both dumbbells across all four of the 3 minute “Rounds”

Endurance W.O.D. – 30 Minutes (Time)

For Time Complete…

15 – 10 – 5 – 10 – 15

Calorie Ski

Ring Atomic Push Ups

Complete a 400 Meter Run after each round.

Scale with a 30/24 Calorie Echo Bike

Modify ring atomic push ups by performing the push ups on the knees while the feet are on in the rings and then the crunch.

Modify the 400 Meter Run by reducing the distance to 300 meters for scaled and 200 meters for beginner. The Echo Bike equivalent would be:

300 = 22/18 Cals

200 = 15/12 Cals

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