May 20, 2024 by DNRadmin


Murph CrossFit DNR Fort Collins Colorado


Freedom WOD Classes

Warm Up: 6 Mins
500 M Row / .7 Bike / 400 M Run
15 Pull Aparts
15 Band Tricep Extensions
10 Kip Swings
10 Ring Rows
1o / Side KB Bottoms Up Press

Strength: 12 Min Cap
For Time:
2000 M Row
OR 1 Mile Run
Or 2.6 Mile Bike

Mobility: 6 Mins
1:30 / Side Couch or Pigeon Stretch
1:30 / Side LAX Rotator Cuff

Metcon: 15 Min Cap
For Time:
Pull Ups
Alt DB Snatch 50/35

Functional Bodybuilding Class

Week 11:

Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins 
Arms Day
Super Set
6 Sets x 20 Reps at each movement
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope Extensions
60 Sec Rest Between Sets


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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