CrossFit – Mon, May 25
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Memorial Day Murph Challenge 2026
Memorial Day Murph Challenge 2026
Warm Up (Checkmark)
9 EMOM
-5 Burpees + 5 Air Squats
-5 Air Squats + 8 Kettlebell Swings
-8 Kettlebell Swings + 5 Cal Bike
1 + 1/4 Front Squat (AMRAP – Reps)
Every 1:15 minutes:
Set 1- 3 reps @ 50%
Set 2- 2 reps @ 55%
Set 3- 2 reps @ 65%
Set 4- 1 reps @ 75%
Set 5- 1 Rep @ 80%
Set 6- 1 Rep @ 85%
Then…
1 Set
Max unbroken front squats @185/125 lbs or 65%
METCON (10 Rounds for reps)
Every 3 minutes for 30 minutes:
For times:
10/6 Cal Bike
9 Box Jump Overs 24/20″
1 Power Clean 225/175 lbs
Sc: 185/115 lbs or 85% Power Clean
Rx+: 275/205 lbs
*Each round should be perform as a sprint.
*No more than 2 seconds rest at the top or bottom of the squat for the max set.