MURPH THIS SATURDAY 8AM

Murph is basically a CrossFit holiday. It’s one of, if not the most, famous CrossFit WODs out there, and for good reason. It combines physical fitness and mental toughness, all in the name of a great cause.

It is important to remember that The Murph Challenge 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 LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom. See you Saturday for the Challenge

MONDAY 25 MAY 20260

LIFTING:

Every 2:30 minutes for 5 sets (12:30):

3 tempo front squat - RPE 7 or approx 70%

*On each set, perform all three reps with a 5 second eccentric.

WORKOUT:

For time:

150 wall-ball lunges

**every break complete # burpees

TUESDAY 26 MAY 2026

LIFTING:

Every 3 minutes for 5 sets: 10 Deadstop shoulder press

Lower the barbell with control. No bouncing or utilization of the stretch reflex or rebound.

WORKOUT:

Every 90s for 15 minutes: Alternating with partner (5 sets each)

10 bench press,

Max rep box jump over / step down,

WEDNESDAY 27 MAY 2026

LIFTING:

Every 2:30 for 5 sets: 7 barbell deadlifts - as heavy as possible across

WORKOUT: 10min time cap

3 rounds for time:

100 double unders

20/15 calorie echo bike or row

THURSDAY 28 MAY 2026

LIFTING: Every 3 minutes for 5 sets

Set 1- 15 Wide grip strict pull ups

Set 2- 15 Evil wheels

Set 3- 20 Dumbbell lateral raises

Set 4- 15 Strict chin ups

Set 5- 15 Evil wheels

WORKOUT: On a 10 minute clock:

400 meter farmer carry,

Then amrap,

9 ring dips

18 Kettlebell swings

FRIDAY 29 MAY

LIFTING: Every 3 minutes for 5 sets:

6 Back Squats @ 70-80%

12 alternating goblet cossack squats

WORKOUT: 8 rounds for total time:

4 bar facing burpees

4 hang snatches

8 bar facing burpees

8 hang cleans

Rest 30 seconds

SATURDAY 30 MAY 2026

Saturday, Big Community Energy

• 6am - Engine Class

• 8am → Crossfit - Special class - MURPH
  

SUNDAY 31 MAY 2026

Sunday, Recovery Mode - Skill work, mobility, or stretching.

💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

RUNNING ROUTES – Class Reference

To help you feel confident during running-based workouts, we’ve included a copy of the running routes we use in class. These are the same measured routes our coaches program with, so you’ll know exactly where to go, how far you’re running, and where to turn. CLICK on the IMAGE to see our routes. If you’re ever unsure during a session, check the map or ask a coach—we’re always happy to help. Lace up and enjoy the run! 🏃‍♂️🏃‍♀️

What does RPE mean? You will find it amongst our programming - click HERE to read more about RPE

Book into a class today - click here
Unit 8/1 Commence Place, BURPENGARY Q 4505 | M: 0400 072 132 | E: crossfit505burpengary@outlook.com