400 Meter Run
100 Eye-Height KB Swings
400 Meter Run
100 Hollow Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists – w/plate
400 Meter Run

MCx: 53/35, 45/25 plate
MAx; 300m, 35/26, tuck rock, 25/15 plate
MVx: 200m run, 80 reps, 26/18, sit ups, in+outs, sprmn lifts, 15/10 plate

GOALS + GUIDANCE: Start and end this beauty with a run! There is 12-15 minutes of running, and a few sprinkles of other movements in between. Use a kettlebell that you can swing for 25 reps before having to take a break. Spend no more than 4 minutes on this station. The hollow rocks will take :90-2:00 as well as the superman rocks, and Russian twists (left is one, right is two.) The burpees will take the longest. Every 10-20 reps face a new direction to help you keep count and mentally stay focused. Spend no more than 10 minutes on the burpees. Target 35 minutes (40 min cap.)

4 Rounds
500/400 Meter Row
20 DB Deadlifts
15 DB Hang Clean + Jerks
10 DB Front Squats
50 Double Unders

MCx: 50/35
MAx: 400/350m, 35/20, 15 attempts
MVx; 375/300m, 15-10-5 25/15, 75 singles

GOALS + GUIDANCE: Sweatfest!! Spend two minutes or less on the row at a moderate pace (80% effort). Then, with two dumbbells, do 20 deadlifts in two sets of ten or unbroken (these will feel light). The hang clean and jerks you may have to break into 10 and 5 to start, then eventually 6,5 and 4 reps, and then do the front squats unbroken. Before starting the double unders, take a big breath, shake out your legs and arms, and relax! Spend no more that :60 on the dubs. Target 20 minutes (22 cap).

5 Rounds
:60 Bike for Calories
15 Pull Ups
Rest 1 Minute

MAx: 8 pull ups (band)
MVx: 18 ring rows

GOALS + GUIDANCE: Bike for a minute at a moderately fast pace. If you’re a stellar biker that could be 70-75 rpms. If biking is “ok” target 60-65 rpms. And if biking is your least favorite activity, target 55+ rpms. As you dismount the bike, catch your breath as you walk over to the pull up rig then chip away (or go unbroken) at the pull ups as fast as you can. Try to do them in :45 or less before the glorious one minute of rest! The goal is to be consistent with your calories and time spent on the pull ups. By the end of five rounds record your TOTAL TIME (including the rest) and TOTAL CALORIES! Record both scores as a note

10 x 200 Meters
on the :90

MAx: 150m
MVx: 100m

GOALS + GUIDANCE: It’s sprint time! Complete the 200 meter sprints anywhere from :35-:60 (stay consistent). You need at LEAST :30 of rest before the next interval. If you’re closing toward :60, cut your interval to 100 meters. You got this! Record your fastest and slowest intervals to notes.

8 Rounds
12 Sit Ups
10 Eye-Height Swings
8 DB Floor Press

MCx: 70/53, 50/35

MAx: 53/35, 35/20

MVx: 35/26, 25/15

GOALS + GUIDANCE: Complete each round in about :60. The sit ups will take :15-:25, the eye-height kb swings :20, and the db floor press :20. Challenge yourself by choosing a heavier kettlebell and heavier dumbbells. Target 8 minutes (10 min cap).

3 Rounds
15/12 Calorie Bike
150 Farmer’s Carry
15 DB Step Ups (or Box Jumps), 20″

MCx: 70/53, 50/35
MAx: 12/9 cals, 53/35, 35/20
MVx; 9/6 cals, 35/26, 25/15

GOALS + GUIDANCE: Yes, you get to choose whether you box jump or db step up! If you did Murph yesterday, you may want to do db step up if your calves are sore from running. Or, you may want to box jump if your legs are sore from the 300 squats. For the bike, spend no more than :60 completing the designated calories. For the farmer’s carry, you should have to take breaks due to the kettlebells being HEAVY! The carry will take around :90-2:00. Then, the step ups or box jumps will take around :60. Target 11-13 minutes.

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

The “Murph” WOD on Memorial Day is a tradition among many CrossFit affiliates. Daybreak is proud to honor this fallen hero and the many others who have fought for our freedoms. As we get ready for one of the CrossFit staples, take a moment to read the story behind Lt. Michael Murphy. Click on Operation Red Wings below for more.

Today, we make the extra effort to stay positive, encourage one another, and remember that when the WOD gets tough, it is nothing compared to the sacrifice our servicemen and servicewomen make. Happy Memorial Day!

GOALS + GUIDANCE: We have a lot of variations of Murph, so don’t fret if you can’t “do” Murph as written. It’s not about the WOD today, it’s about the purpose. So choose an option below based on your experience level and simply how you feel that morning:

For most our members:

A) HALF: Scale down to half the reps and an 800m run instead of the mile. So you’re looking at 800m run, 50 pull-ups, 100 pushups and 150 air squats followed by a 800m run. Break up the meat of the WOD into 10 rounds of 5 pull-ups/10 push-ups/15 squats.

B) THREE/FOURTHS: If you want a little extra, you can go with 3/4 Murph with 1200m runs and 15 rounds of 5/10/15.

C) PARTNER: Another fun option is partnering up and share the running and reps equally… start by alternating 400s (2 each), then alternate the 20 rounds of 5 pull ups, 10 push ups and 15 squats (so you each do a total of 10 rounds), and then alternate 400s for the last mile.