Workout

As many rounds as possible in 15 minutes of:
10 shoulder-to-overhead (135/95 lb)
2 rope climbs
50 ft walking lunge

Workout

For time:

30 bar-facing burpees
30 squat cleans (155/105 lb)
30 bar-facing burpees

Workout

For time:

5k run

Rest day or make-up day

Workout

2025 Community Cup Workout 2

Complete as many reps as possible following the interval of:

2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups

♀ 65 lb (29 kg)
♂ 95 lb (43 kg)

Check out all versions of the workout here.

Workout

2025 Community Cup Workout 3

In 20 minutes, establish:

1 rep max front squat
1 rep max hang power clean

Check out all versions of the workout here.

Workout

2025 Community Cup Workout 1

As many rounds as possible in 20 minutes of:
15 box jump overs (24/20 in)
10 dumbbell snatches (50/35 lb)
5 handstand push-ups

Check out all versions of the workout here.

Rest day or make-up day

Workout

For total reps:

Tabata double-under
Tabata deadlift (bodyweight)
Tabata push-up
Tabata sit-up
Tabata air squat

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Workout

10 rounds, each for time of:

80m hill sprint

Workout

For load:

Back squat
2-2-2-2-2-2

Rest day or make-up day

Workout

“Amanda”

9-7-5 reps for time of:
Muscle-ups
Squat snatch (135/95 lb)

Workout

For time with a partner:
100/80 cal bike erg
100 toes-to-rings
100 d-ball over-the-shoulder (100/70 lb)

Workout

5 rounds for max reps of:
Max rep weighted pull-up (25/15 lb)
50 ft sled push

Rest as needed between rounds.

Rest day or make-up day

Workout

Every 2 minutes for 24 minutes, alternating between:

Interval 1: 200m run
Interval 2: 1 split jerk

Workout

For load:

Kettlebell walking lunge
8-8-8-8-8-8

Workout

5 rounds for time of:
20 GHD sit-ups
25 ft handstand walk
20 Russian kettlebell swings (70/53 lb)
25 ft handstand walk

Rest day or make-up day

Workout

“Murph”

For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.

__________

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Workout

For load:

Choose a weightlifting movement
5-5-5-5-5

Workout

As many rounds as possible in 20 minutes of:

100 ft plate carry (35/25 lb)
50 double unders
15 burpees

Workout

Four 2 minute rounds, each for max reps of:

3 rope climbs
Max rep dumbbell thrusters in remaining time (35/25 lb)

Rest 2 minutes between rounds

Rest day or make-up day

Workout

For load:

Deadlift
1-1-1-1-1

Workout

2 rounds, each for time of:
1.1 mile run

Rest as needed between efforts

Workout

5 rounds for total reps of:
1:00 toes-to-bar
1:00 should-to-overhead (75/55 lb)
1:00 box jumps (24/20 in)
1:00 wallball (20/14 lb)

Gym Announcements

The gym is closed on Sunday, May 18 while hosting a Level 2 Certificate Course.

There will be a Checkpoint Challenge with Coach Brett on Sunday, May 18! Meet at the gym at 8:00 a.m. to take part. You will need to download an app that will run in the background called MapRun6. Brett will provide the code for the course on Sunday.

Gym Announcement

The gym will be closed on Saturday, May 17 and Sunday, May 18 while hosting a Level 2 Certificate Course.

There will be a Checkpoint Challenge with Coach Brett on Sunday, May 18! Meet at the gym at 8:00 a.m. to take part. You will need to download an app that will run in the background called MapRun6. Brett will provide the code for the course on Sunday.