5/9/2022 Monday - CrossFit Soda City

CrossFit Soda City WOD for Monday, May 9th, 2022 Columbia, SC
May 8, 2022
Blog Image

2022 #Murph shirts are available in the CFSC store! CFSC "Square" logo will be on the BACK of both tees and tanks.

Order yours by clicking the link in bio and going to "Store" in the menu!

CFSC will be taking on our annual Murph on Sunday, May 29th, Memorial Day Weekend, with heats at 8 a.m., 8:30 a.m., and 9 a.m.

There will be scaling options for all levels of fitness!

More details coming soon!

"Murph"For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

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.


Front Squat




for total time:

4 Rounds

10 TTB

25 Wall Balls 20/14


4 Rounds

200m Run

25 Air Squats

**16min cap**

Continue Reading

pushpress gym management software for boutique gyms and fitness studios