May 28, 2024 by DNRadmin


CrossFit DNR Murph 2024 Best Gym In Fort Collins Best Gym In Northern Colorado Best Coaches Best Athletes Best Programming


This week is a recovery week from Murph before we start our new Olympic Lifting Strength program next week!

Freedom WOD Classes

Warm Up: 10 mins
3:00 Bike / Row
2 Rounds:
5 Inchworms
10 Fire Hydrates
10 Jefferson Curls
10 Deadlifts

Mobility: 14 Mins
1:30 / Side Lax Ball Chest
1:30 / Side Lax Ball Lats
6:00 Band Shoulder Stretch or similar

Metcon: 16 Mins
Every 2:00 x 16 Mins – alternate for 4 rounds
0:00-2:00: Bike/Row 30/24 Cals or at a recovery pace
2:00-4:00: 2 Min AMRAP:
7 V-Ups or 10 Sit Ups
7 Box Jumps or Step Ups
7 Deadlifts 135/95

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)Weighted Strict Pull Ups 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set: 3×8-12 pyramiding
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Tricep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press


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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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