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)

Five sets of:
Strict Press x 3 reps @ 70-75%
Rest 90 seconds

B.

For time:
400 Meter Run
21 Strict Handstand Push-Ups
400 Meter Run
15 Strict Handstand Push-Ups
400 Meter Run
9 Strict Handstand Push-Ups
400 Meter Run
3 Strict Handstand Push-Ups

Goal < 14 Minutes
Cap - 17 Minutes

Front Squat Week 4 of 8

Take 10 minutes to build to 90% Front Squat weight and then...

Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%

Hip Flexor Stretch x 20-30 seconds per side
youtube.com/watch?v=d3SvweiN_rU

B.

Four rounds for time of:
12 Front Squat (135/95 lbs)
15 Bar-Facing Burpees

Goal 7-9 Minutes
Cap - 11 Minutes

Eight Sets (Every 90 seconds):
Power Cleans x 4 reps

Start at 60% and build over the course of eight sets; keep these touch and go.

B.

Five sets for times:
50 Double Unders
5 Power Cleans @ 205/135 lbs
Rest 60 seconds after each set

Goal < 90 seconds per set

Medball Madness

In Teams of 2

Against a 30-minute running clock...
Buy-In: 800 Meter Medball Run (partners run together)

Followed by as many rounds and reps in the remaining time:
40 Medball Sit Ups (20/14 lbs)
50 Wall Ball Shots (20/14 lbs)
200 Meter Medball Partner Run

While one partner works, the other rests.

Take 15 minutes to build to a 3-RM Push Jerk
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 3 reps @ 70%
#4: 3 reps @ 75%
#5: 3 reps @ 80%

B.

Three rounds for time:
7 Bar Muscle-Ups
500/400 Meter Row

immediately into ...

One round for time:
14 Chest-to-Bar Pull-Ups

1000/800 Meter Row

Goal 15:00-18:00
Time cap: 19:00

Two sets of each (Every 2:00):
Station 1 - Rope Climb x 3-4 attempts (< 60 seconds) or 6-8 Strict Pullups
Station 2 - Strict Handstand-Push Ups x 10-15 reps (<60 seconds)
Station 3 - GHD Sit-Ups x 10-15 reps (< 60 seconds)

B.

Every minute on the minute for 20:00 (5 sets) of:
Station 1: 4 Wall Walks
Station 2: 12-15 Toes to Bar
Station 3: Max Calorie Assault
Station 4: Rest

Goal: 15/12 calories

Take 20 minutes to build to today's 1RM Clean

Suggested loading but feel free to use your own percentages based on how you’re feeling:
10 sets (Every 2:00)
Set 1 - 3 reps at 50-60%
Set 2 - 2-3 reps at 60-70%
Set 3 - 2 reps at 75%
Set 4 - 1 rep at 80%
Set 5 - 1 rep at 85%
Set 6 - 1 rep at 90%
Set 7 - 1 rep at 94%
Set 8 - 1 rep at 97-98%
Set 9 - 1 rep at your new PR (101%+)
Set 10 - 1 rep at an even heavier load if your mechanics were sound!

B.

Three rounds for time, of:
7 Devil's Press (50/35 lb dumbbells)
youtube.com/watch?v=fuWlmpSBNGM
20 Dumbbell Walking Lunges with Farmer Carry (50/35 lb dumbbells)
50 Double Unders

Goal < 8:00
Time Cap - 12:00

In teams of two, with only one partner working at a time, complete five rounds for time of:
50 Kettlebell Swings (24/16 kg)
50 Burpee Box Jump Overs (24/20")

Goal < 25 Minutes
Cap - 30 Minutes

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

Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-90%

Week 3 of 8 in our Front Squat Progression

B.

“Fran”

Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Target 5-7 Minutes

TC- 8 Minutes

This workout is supposed to be a sprint. Adjust as needed so you are moving fast.