5.21.2025 P U P U   Recently updated !

MURPH is scheduled for Saturday with start times of 630, 730, and 830. Doors will open at 6 for warm up. We will have a grill set up for breakfast throughout the morning along with the sauna and cold plunge for anyone interested. As with any CrossFit WOD, Murph is scalable for all levels so come on in and enjoy the challenge and the morning at Stand Firm.

WARM UP
5 Min AMRAP
3 Strict Pull Ups
5 Burpees Broad Jumps
8 KB SDHP
Dynamic Stretch

STRENGTH
Push Press
10 warm up reps
8 50%, 6 65%, (4)2 70% (2)2 80%

WOD
5 Rounds
2 min. AMRAP
10 Pull-ups
10 Push-ups
2 Sandbag Cleans 120/80
Rest 2 min.

Start successive rounds where you left off during the previous round.
ICING
SOTS Press 4×4
KOT Tib Raises 20