Posted on May 30, 2016

CrossFit StKilda Workout of The Day 31/05/16

Today we do the famous CrossFit Hero Workout “Murph” inline with US Memorial Day. (Well as close as we can get it!)


A. ‘Murph’
Complete for time:
1600m Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600m Run

Partition reps any way you like or work through as written.

RX + Add 10kg Weight Vest

800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run

45min TimeCap

StKilda Barbell

A. Clean Pull
5 x 2
Same load across sets.

B. Power Clean
In 15mins work up to a max for today.

C. Barbell Bent Row
3 x 15
Same load across sets.