WOD — May 25, 2026
CrossFit – Mon, May 25 WELCOME TO MURPH 2026 We are so grateful to have you all here supporting a great cause, grinding out a memorial workout, and enjoying another Memorial Day with VOLV Fitness! Day of Schedule: 7:30AM Doors open for prep/warm-up 8AM National Anthem and workout Review 8:10AM Heat 1 (Unpartitioned group) 8:20AM […]
WOD — May 24, 2026
CrossFit – Sun, May 24 General Warm-up 1:30 1st Machine 5 Ring Rows 5 Burpees 6 Reverse Lunges 1:30 2nd Machine 5 Ring Rows 5 Burpees 6 Reverse Lunges 1:30 3rd Machine 3 Rounds for Quality 12:00 Any Machine 1:00 Rest Every 3:00 within each 12 minute interval beginning 3:00 in: 5 Ring Rows 5 […]
WOD — May 23, 2026
CrossFit – Sat, May 23 General Warm-up 4 Rounds :20 Plate ground to overhead :10 Rest :20 Air Squats :10 Rest :20 Row :10 Rest With a partner, 4 rounds for time: (Time) 24 Hang Power Cleans*, spilt anyhow 135/95lbs 1:00 Wall Sit, synchro Row 500m, split anyhow *Bounce cleans are not allowed – lower […]
WOD — May 22, 2026
CrossFit – Fri, May 22 General Warm-up Once through 500m Run 15 Controlled Ring Rows 30 Russian Kettlebell Swings 15 Lateral Burpees over PVC For Time (Time) 10 Deadlifts 315/215lbs 500m Run 10 Deadlifts 315/215lbs 50 Burpees over bar 10 Deadlifts 315/215lbs 20/16 Muscle Ups Do not exceed 75% of your 1RM deadlift (420/285lb 1RM). […]
WOD — May 21, 2026
CrossFit – Thu, May 21 General Warm-up AMRAP 18 Minutes (AMRAP – Rounds and Reps) 10/8 Calorie Air Bike 8 Overhead Squats 105/70lbs 10/8 Calorie Air Bike 8 Toes to Bar C2 Bike: 15/12 Calories Feel: Cardio Pace: Sustain Target Score: 5-7 rounds Firebreather Score: 7+ rounds Zone 2 Row (Checkmark) 12:00 Zone 2 Warm […]
WOD — May 20, 2026
CrossFit – Wed, May 20 General Warm-up 3 Rounds 1:00 Machine 5 Strict Burpees (an up-down with a push up) 10 Ring Rows Bench Press (DB Bench Press 10-10-10 AHAP Rest 3:00 minutes between sets) 3 rounds for time (Time) 100m Farmer’s Carry 50s/35s 9 Burpee Pull Ups Feel: Cardio/Gas Pace: Reach Target Score: 4:30-6:00 […]
WOD — May 19, 2026
CrossFit – Tue, May 19 General Warm-up AMRAP 5 minutes 8/5 Calorie Machine 25ft Crab Walk 8 Kettlebell Swings 25ft Bear Crawl Power Snatch (“Power Snatch 1 @ 80-90% 3 @ 75-80% 2 @ 80-85% 1 @ 85-90% 3 @ 80-85% 2 @ 85-90% 1 @ 90-95% Drop and reset reps on triples and doubles. […]
WOD — May 18, 2026
CrossFit – Mon, May 18 Murph Prep Warm-up 3 min Cardio then… 8 min CAP: 10 Banded pull-aparts>scap push-ups>push-up 10 scap pull-ups>RIng Row> kips/pull-ups 10 90/90s>BW lunges>air squats Murph Prep Week 6 (5 Rounds for reps) (RX’d)5 sets:200m Run15 Pull-ups30 Push-ups45 Squats200m Run-rest 3 minutes between sets-*Optional: perform with weight vest (20/14) Scaled:5 sets:200m Run10 […]
WOD — May 17, 2026
CrossFit – Sun, May 17 General Warm-up For Time (Time) 100/80 Calorie Air Bike Time Cap: 10 minutes Feel: ☠️ Pace: Death awaits Target Score: Sub 10:00 Firebreather: Sub 6:00 Squat Snatch (“Squat Snatch – Tempo Tempo Pull to Power Position into Squat Snatch 2×3 @ 70% Tempo Pull to Mid Thigh into Squat Snatch […]
WOD — May 16, 2026
CrossFit – Sat, May 16 General Warm-up Partner “Rowling” Set a 7 minute clock One partner rows 150m at a time For every meter +/- 150m = 1 Burpee for both athletes (10 rep cap per Rowl) AMRAP 30 minutes alternating full rounds with a partner (AMRAP – Rounds and Reps) Machine* 14 Double Dumbbell […]