CrossFit – Thu, May 14
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Memorial Day Murph Challenge 2026
Memorial Day Murph Challenge 2026
New Cycle
Warm Up (Checkmark)
3 Sets
5 Cal Ski
100m Jog
5 Cal Bike
Metcon (Time)
For Time:
400 meter Row/Run
30 Wall Ball Shots (20/14 lb)
400 meter Run/Row
30 Burpees
400 meter Row/Run
30 Sandbag Lunges (60/40 lb)
400 meter Run/Row
30 Hand Stand Push-Ups
400 meter Row/Run
100 meter Farmer’s Carry (2×50/35 lb)
400 meter Run/Row
100 Sit-Ups
Accessory Work (3 Rounds for reps)
3 Sets to Failure:
Max Hang from the pull up rack
Rest :30 seconds
10 Kettlebell trap pulls (As heavy as possible)
Rest 2 min between sets.
Put score in seconds
*Partner Workout.
*Split reps however, on the non row/run exercises, one person works at a time.
*On the Run/Row exercises, perform at the same time, one row one run.