CrossFit – Tue, May 19
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Memorial Day Murph Challenge 2026
Memorial Day Murph Challenge 2026
Warm Up (Checkmark)
3 Sets
6 Reverse Snow Angels
6 Band open ups
25/25 ft Dumbbell overhead walking lunges
100m Jog
Press (Checkmark)
Every 1:15 minutes:
Set 1- 2 Press+ 2 Push Press @ 45% Press
Set 2- 2 Press+ 2 Push Press @ 50% Press
Set 3- 1 Press+ 3 Push Press @ 55% Press
Set 4- 1 Press+ 3 Push Press @ 60% Press
Then…
4 Super Sets
8 Push Ups
2 Wall Walks
8 Push Ups
Rest 1 min between sets
METCON (Checkmark)
Every 4 minutes for 32 minutes perform,
Even Sets
20 Wall Balls (20/14) lbs
15/12 Cal Row
10 Pull ups
Odd Sets
20 Hang dumbbell snatches (40/25) lbs
15 Box Jump Overs
10 Pull ups
*Super Set = Go unbroken for all movements, no resting between reps or movements.