Take 3-5 minutes to build to your shoulder press weight and the barbell rows then ...

Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Supinated Grip Barbell Row x 10 reps @ 2111
youtu.be/whUxs4cPfPw
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B.

Four rounds for time of:
40/30 Calorie Row
50 Double-Unders
20 Single-Arm Dumbbell Push Press* (50/35 lbs;10R/10L)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Time cap: 18:00
Goal: 13:00-16:00

Front Squat Week 7/8

Four sets (Every 90 seconds):
Front Squat
*Set 1 - 3 reps @ 70%
*Set 2 - 3 reps @ 75%
*Set 3 - 2 reps @ 80%
*Set 4 - 2 reps @ 85%

Four sets (Every 2 minutes):
*Set 5 - 1 rep @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 1 rep @ 100%
*Set 8 - 1 rep @ 100+% (optional)

B.

Against an 18-minute running clock, complete:
800 Meter Run or 1000/800 Meter Row
Followed by as many rounds and reps as possible, of:

15 Wall Balls (20/14 lbs)
15 Toes to Bar
30 Calorie Assault Bike

Goal: 4-6 Rounds

Every 7 minutes, for 35 minutes, complete:
800 Meter Run
5-8 Bar Muscle-Ups OR 15 Chest to Bar Pull-Ups OR 3 Rope Climbs

Bar Muscle Up Tips and Tutorial for Swing - youtu.be/UzIAr_iDi0Q

Your goal should be to finish each round in no more than 5:30.

Every minute, on the minute, for 16 minutes (4 sets):
Station 1 - Wall Climbs x 2 reps + 10 Shoulder Taps after last rep
Station 2 - Feet Elevated Ring Row x 8-10 reps
Station 3 - Side Plank x 40 seconds (right)
Station 4 - Side Plank x 40 seconds (left)

B.

Seven rounds for time of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Kettlebell Swings (32/24 kg)

Goal < 10:00
Time Cap: 15:00

Olympic Weightlifting (Snatch Week 2/8)

Four sets of:
Snatch Grip Behind Neck Push Press + Overhead Squat x 3 reps
youtu.be/4EksKQWEnSI
Rest 75-90 seconds

Four sets of:
Power Snatch x 3 reps
Rest 75-90 seconds

B.

“Ingrid”

Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

In teams of three, complete as many rounds and reps as possible in 15 minutes of:
Assault Bike x 12/9 calories
Hang Power Clean x 10 reps (95/65 lbs)

Rest EXACTLY five minutes, and then ...

In teams of three, complete as many rounds as possible in 15 minutes of:
Row x 12/9 calories
Push-Press x 10 reps (95/65 lbs)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member completing the work, one member holding a plank, and one member resting at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Take 10 minutes to build to 80-85% Front Squat weight and then...

Every minute, on the minute, for 8 minutes:
2 Front Squats @ 80-85%

B.

Every minute, on the minute, for 16 minutes:
Minute 1 - 8-12 Wall Ball Shots (30/20 lbs)
Minute 2 - 8-12 Burpees

Note the weight on the walballs. If you are not going to do heavy wallballs, then you should increase the amount from 8-12 to 12-15

Every minute on the minute for 16 minutes (4 sets of each):
Minute 1 - Ring Muscle Up x Max Reps (accumulate reps)
Minute 2 - Nose to Wall Handstand Hold x 30 seconds
Minute 3 - GHD Sit-Ups x 12-15 reps
Minute 4 - Rest

Ring Muscle Up Tutorial -
youtu.be/Jv7L8j-SZYc?si=vyMpXSdATEmm_DmU

B.

For time:
800 Meter Run
50 Walking Lunges (32/24kg)
40 Toes to Bar

Goal Time: <10 min
Time Cap: 13 min

Three sets of:
Strict Press x 5 reps @ 80% of 1-RM
Rest 90 seconds

Two sets of:
Strict Press x 7 reps @ 70% of 1-RM
Rest 90 seconds

B.

For time:
2000/1600 M Row

Goal Time < 8:00
Time Cap: 10:00

Two sets of:
Perform 30 seconds on each side of the following movements:

*Station 1 - Banded Palloff Hold
youtu.be/dOlZW7fHKhw
*Station 2 - Banded Lateral Monster Walk
youtube.com/watch?v=mtLFiLyifPM&index=10&
*Station 3 - Single-Leg Glute Bridge Hold
*Station 4 - Side Plank Hold
youtu.be/AQxU2R6Xhyk
*Station 5 - Dynamic Bulgarian Split Squat Jumps
youtube.com/watch?v=XiloMqcpb-c

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.

Four rounds for time of:
30/20 Calories of Assault Bike
20 V-Ups
10 Deadlifts (185/125 lbs)

Target 14-18 Minutes
Cap - 20 Minutes

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites, and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

Here are a few scaling ideas:

3/6/9 for 33 Rounds + 1 Round of 1/2/3

This is a great place to start whether you’re doing Murph for the first time, with or without a vest.

5/10/15 for 20 Rounds

If you’re strong at pull-ups and know that the 5 is no problem, this is a great option if you believe you can maintain unbroken push-ups through the first 10-13 rounds. See below for more detail on what to do with this rep scheme if you do break down on the push-ups.

10/20/30 for 10 Rounds

If you’re a ninja at push-ups, go after this rep scheme. This rep scheme is also popular with athletes who get annoyed with counting all of those rounds!

20/40/60 for 5 Rounds

Done at the 2016 CrossFit Games. All athletes were required to do the same rep scheme for competition purposes.

Partner

If you are feeling like your fitness may not be able to handle a full workload, find a friend and split the reps.

Murph is a LOT of volume in regards to pull-ups and push-ups. While we highly encourage everyone to partake in this workout in some fashion to honor a great hero, we want to make sure that everyone is able to do so in a safe manner. Please do not hesitate to adapt the workout to fit your fitness level and capability. Please err on the side of caution if you’re unsure; we want to see each of you healthy and happy after this Memorial Day. Here are a few additional options:

Option 1:
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of…
10 Pull-Ups*
20 Push-Ups
30 Air Squats

–OR–

Option 2:
Four rounds for time of:
800 Meter Run
immediately followed by five (5) rounds of…
5 Pull-Ups*
10 Push-Ups
15 Air Squats

TIME CAP: 35 Minutes

–OR–

Option 3:
Partnered “Murph”
Complete as many rounds and reps as possible in 35 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Switch roles each time a partner completes the 400 meter run.

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by...
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups

Upper Push (Hypertrophy Training Week 1/8)

Five sets of:
Strict Press x 5 reps @ 70-75%
Rest 90 seconds

B.

Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1 - Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 - Band-Resisted Face Pulls x 20 reps @ 1010
Station 3 - GHD Sit-Ups x 10-20 reps

C.
For time:
20 *Beastmakers (50/35 lbs)

Beast Maker/Man Maker: youtu.be/DQwxYzPfFyE
*Beastmaker = 1 Row + 1 Push-Up + 1 Row + Squat Clean Thruster

Time Cap: 8:00
Goal: Sub 5:00

Gymnastics (Week 10/13)

Four sets (Every 1:30)
Station 1 - Bar Muscle Ups x 4-6 reps or Pull-Overs x 2-4 reps
Station 2 - Strict Handstand Push-Ups x 50-60% of Max Reps

Breaking Down the Bar Muscle--Up - youtu.be/WZ5WgGjhGOk

B.

Against a 90 seconds clock, for max reps, complete the following:
12 Chest-to-Bar Pull-Ups
12 Box Jumps (step down, no bounding)
Max Reps Wall Walks

Rest 90 seconds; repeat for a total of FIVE sets.

A.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
15 Deadlifts (205/155 lbs)

Rest 5 minutes, and when the running clock reaches 20:00...

B.
Complete as many rounds and reps as possible in 15 minutes of:
30/20 Calories of Assault Bike
15 Toes To Bar

Goal:
AMRAP 1 - 4+ rounds
AMRAP 2 - 5+ rounds

Take 10 minutes to build to 95% Front Squat weight and then...

Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%

B.

Two sets for max reps of:
Against a 6 minute running clock,
Bike 2000 Meters (Assault Bike or Bike Erg can be used here)
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)

Rest 4 minutes between sets.

Snatch Week 1 of 8

High Hang Snatch

youtu.be/4LtebuLqYps
3 sets (Every 1:30) - 3-4 reps @ 50-60%1RM Snatch
3 sets (Every 1:30) - 2-3 reps @ 55-65%1RM Snatch
3 sets (Every 2:00) - 2 rep @ 60-70%1RM Snatch

B.

Four rounds for time:
300/250 Meter Row
12 Burpees over the Barbell
9 Snatches (115/75 lbs)

Goal: 11-14 Minutes
Time Cap - 15 Minutes

“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs to 10/9' target)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Every minutes on the minute for 9 minutes (3 sets)
Minute 1 - 40 seconds of Dead Hang from Pull-Up Bar
Minute 2 - 40 seconds Hollow Hold (focus on good positioning that will transfer to the Pull-Up bar)
youtu.be/9Ze2uUBBtOc
Minute 3 - 40 seconds of Dips (Stationary or Ring)
youtu.be/NbUOZOKzmIQ
youtube.com/watch?v=WuC2gFqG-HM

B.

Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols

Rest exactly 2 minutes, then ...

Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar
25 ft. Handstand Walk or 10 Box Plank Walks
games-assets.crossfit.com/s3fs-public/2025-03/CFG25 AGSF Workout 3 Scorecard_V5.pdf?FR4CJ4rYoNIyU87cPDPz7H.CFqVMQ1Im

Rest 2 minutes and REPEAT for a total of 4 AMRAP's.

Goal - 3-5 rounds per each of the AMRAPs

Every minute on the minute for 30 minutes (6 Sets of Each):
Minute 1 - 10 Double Dumbbell Box Step-Overs (50/35 lbs to 24/20”); (goal is 30-45 seconds here)
Minute 2 - 12/8 Calorie Assault Bike
Minute 3 - 14 Double Dumbbell Walking Lunges (50/35 lbs)
Minute 4 - 12/9 Calorie Row
Minute 5 - 15 Heavy Kettlebell Swings (32/24 kg)