May 26, 2023 by DNRadmin


murph-challenge-2021-crossfit dnr fort collins co


Tomorrow is MURPH! Please register on Mindbody for the 8:00 a.m Saturday Heat. Doors open at 7:30 a.m so please come in and get warmed up so we are ready to start the clock at 8:00.
*Taco Stop will be providing Beermosas for those of age following the infamous and glorious Murph*

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.”

Freedom WOD Classes

Warm Up: 6 Mins
2:00 DU Practice
Then 2 Rounds:
:30 Hollow Hold
:30 Mountain Climber
15 Sit Ups

Murph Prep Mobility: 20 Mins
1:30 / Side Couch Stretch
1:30 / Side Pigeon or similar
2:00 Hamstring Stretch – Coach choice
1:30 / Side Calf Stretch
5:00 Band Shoulder Stretch

Metcon: 15 Mins 
2 Rounds: Not For Time
75 DU / 150 Singles (modify reps as needed)
50 Cal Row / Bike / Ski
25 V Ups or Sit Ups

Functional Bodybuilding Class

Boulder Shoulders

Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers


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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. 

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