5/11/2021 Tuesday - CrossFit Soda City

CrossFit Soda City WOD for Tuesday, May 11th, 2021 Columbia, SC
May 10, 2021
Blog Image

Registration for "Murph" at CFSC on Saturday, May 29th is now live on the CrossFit Soda City app.

(Available for iOS and Android)

We will run 3 Heats at 8 a.m., 8:30 a.m., and 9 a.m.

Registration is capped to allow for rig space. If you do NOT sign up and the class is capped, we can not guarantee you a rig location.

Go into the app, access the calendar, go to Saturday, May 29th and select your Heat time!

Warm-ups will start 20 minutes prior to each Heat time.

Feel free to hang around for a bit after and start your #MemorialDay Weekend off right with a post-Murph beverage with your CFSC family!

CFSC will be closed that Sunday and Monday for the Holiday and will resume regular hours at 5 a.m., Tuesday, June 1st.

Scaling options will be available for all fitness levels!

Murph is:

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

**Partition the Pull-ups, Push-ups, and Air Squats as you like!

"Murph" is 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.

Read the "How Murph Became the Most Legendary Fitness Challenge Ever" here:



5 Rounds

1 Rd Every 6 minutes

700m Run




**scored as total reps

("Cindy" is 30 reps / round)

Continue Reading

pushpress gym management software for boutique gyms and fitness studios