CrossFit WOD, May 21, 2026

CrossFit – Thu, May 21

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Memorial Day Murph Challenge 2026

Warm Up (Checkmark)

3 Sets

10 Cal Bike

100m Jog

METCON (Time)

For Time:

5 Rounds

10 Burpee Broad Jumps

100 ft Sled Push

100m Run

Follow By

5 Rounds

10 Burpee Broad Jumps

100 ft Sled Pull

100m Run

Accessory Work (Checkmark)

3 Sets:

1 min Plank Hold

Rest :30 seconds

1 min Sand Bag Hold (go as heavy as possible) use a box to rest the sand bag if necessary.

Rest 1 min between sets.

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