CrossFit – Fri, May 15
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Memorial Day Murph Challenge 2026
Memorial Day Murph Challenge 2026
New Cycle
Warm Up (Checkmark)
3 Sets
10 Wall squats
10 Pvc pass throughs
10/10 Neck circles to each side
10 Behind the neck press (snatch grip, empty barbell)
Sot Press (4 Rounds for reps)
Every 1:15 minutes:
Set 1- 3 reps
Set 2- 3 reps
Set 3- 3 reps
Set 4- 3 reps
Pick a weight that you can perform safely, and add up each set.
Pause Overhead Squat (5 Rounds for reps)
Every 1:15 minutes:
Set 1- 3 reps @ 50%
Set 2- 2 reps @ 55%
Set 3- 2 reps @ 60%
Set 4- 1 rep @ 65%
Set 5- 1 rep @ 70%
*3 Second pause at the bottom of each squat.
METCON (Time)
For Time:
6 Rounds
100m Run
30 Air Squats
20 Push ups
10 Pull ups
To scale the movement use a box or plates to sit on, and try to lower the hight each week (VIDEO). It is okay to start with and empty barbell until we can perform with no box or plates. You can do 5-7 reps if you want to feel more work.