2019 Memorial Day Murph!

Memorial Day Murph

Just like the past 6 years, we will complete the infamous hero WOD, Murph at CrossFit 727 on Memorial Day at 9:00 a.m.

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Pre-Order this Year’s CrossFit 727 Murph T-shirt

GET EXCITED! This year’s Murph men’s shirts & ladies muscle tanks are ready for pre-order at the form below! Cost will be $25 with all proceeds will be donated to the Bay Pines VA hospital to benefit OIF/OEF vets!

Deadline to order is May 6th!

02.28.17 Tues WOD


400m jog

2 Rounds:

2 x 10m Bear Walk
2 x 10m Broad Jump
2 x 10m High Knees
2 x 10m Butt Kicks


Snatch Complex: 1×1

Hang Snatch + Squat Snatch
*Work up to a heavy Single for the Day


20 Min Amrap:

5,10,15…ETC of each
DB Hang cluster  35/20LBS    RX+45/35LBS
HSPU (Kipping)
Ring Dips

02.27.17 Mon WOD


3 Rounds NFT of:

:20 Static or Rocking Hollow Hold
10 Reverse Lunges
3-5 pull ups with 2 sec hold at the top


Push Press:  3 X 1

Work up to 90%, then perform 3 singles at that weight
   *Perfect Tech


CrossFit Games Open 16.3

AMRAP 7 minutes:
10 power snatches
3 bar muscle-upsMen use 75 lb.
Women use 55 lb.

CrossFit Games Open 16.3 Scaled

AMRAP 7 Minutes:
10 power snatches
5 jumping chest-to-bar pull-upsMen use 45 lb.
Women use 35 lb.

Accessory Work

*choose weight for quality

3×10 one arm bent over row ( each arm)
3×15-20 GHD Sit ups
3×10 Leg curls with bandBanded Leg Curlshttps://www.youtube.com/watch?v=B0kABjeJ_TY

02.22.17 Weds WOD


Warm up Shoulders for HSPU

9 min EMOM:

Min 1: 12/10 cal row
Min 2: 3 strict HSPU* + 3 kipping HSPU
Min 3: 40 sec prone hold
*with abmat

Scaled HSPU use Dumbbells


Push Jerk: 3 x ME

3 sets of ME reps @ 65%
1 min rest between sets


16 min Amrap:

10 kb swings 53/35 RX+ 70/53
10 box jumps
10 kb lunges 55/35 RX+ 70/53

Accessory Work

3 RNFT, choose weights for quality

30 sec prone hold
20 back extensions (GHD-FLoor)
30 sec prone hold
20 front delt raises (Plate or DB)