Suggested $10 Donation

Murph 2024

Monroe County CrossFit will be hosting

Murph Workout

Monday , May 27th starting @ 8am

Help us honor a fallen American hero

We are asking for a $10 donation

Donations are recommended but not required to participate

**All donations will be donated to the Veterans Outreach Center**

All are welcome Friends, Family and non-members

Coach on staff to help you pick the right version of Murph for your fitness level!

RX

Men - 20lb vest

Women - 14lb vest

1 mile run

100 pull ups

200 push ups

300 Squats

1 mile run

Full Scaled

No vest + partitioned

1-mile run

20 rounds:

5 pull ups or assisted pull ups, ring rows, DB row

10 push-ups or knee pushup, incline pushups, DB press

15 Squats or box squat, ½ squat, assisted squats

1-mile run

⅛-¼ scaled

No vest + partitioned

0.25-mile run

3-5 rounds:

5 pull ups or assisted pull ups, ring rows, DB row

10 push-ups or knee pushup, incline pushups, DB press

15 Squats or box squat, ½ squat, assisted squats

0.25-mile run