top of page
Search

Mon. May 16, 2022

  • Writer: CrossFit Gunnison
    CrossFit Gunnison
  • May 15, 2022
  • 1 min read

Murph is just around the corner! WOW!

This year we want to make Murph for the ENTIRE family and/or friends.

Kids Murph will include a short run, Sit-ups, push-ups and air squats & will be led by one of our coaches!

FREE FOR FRIENDS/ FAMILY half Murph or relay Murph will be free for community members!

MURPH FOR YOU. There are options for ALL levels. Rowing murph, 1/2 murph, relay murph, partitioned murph. Full Murph.


***MON MAY 30TH - HEATS KICK OFF AT 10AM BBQ & GAMES TO FOLLOW!***

REMBER THAT MURPH IS MORE THAN JUST A WORKOUT. IT IS A TRADITION THAT HELPS PUSH US, HUMBLE US, AND ALLOWS US THE OPPORTUNITY TO DEDICATE A BIT OF PAIN AND SWEAT TO HONOR THOSE WHO SACRIFICED EVERYTHING FOR OUR FREEDOM.







"Helen"

3 rounds for time of:

Run 400 meters

21 kettlebell swings (53/35)

12 pull-ups


3rds NFT

16 Bicep Curls

16 Lateral Raise

10 Weighted Push-Ups

 
 
 

Recent Posts

See All
Fri. March 20, 2026

14min AMRAP 100ft Handstand Walk (Bear Crawl) 15/12cal Row 16 Alt DB Hang Squat Clean (70/50) 3rds NFT :30sec ES Side Plank 15 Lateral Raises

 
 
 
Thur. March 19, 2026

Sumo Deadlift (20) 1 set of 10 reps at 45-50% 1 sets of 6 reps at 60% 1 sets of 5 reps at 65% 2 sets of 5 reps at 70% 1RM or same weight as last time. 2/16 8min AMRAP 7 Hang Power Cleans (155/105) 7 B

 
 
 
Wed. March 18, 2026

Every 2min for 6 sets: (10) 2 Hi Hang Squat Snatch + 1 Hang Snatch + 1 Overhead Squat Every rep w/ a 3sec pause at the bottom Adding. Do not go over 70% 4rds For Time: 60 Double Unders (:50) 12 Pull-U

 
 
 

Comments

bottom of page