Run a “Marathon”
Accumulate 24.2 miles leading up to MURPH on May 27 and complete your marathon with your 2 mile MURPH run.
You can use the 1 mile running course laid out on the whiteboard or map your own course.

MobTown CrossFit – CrossFit


Warm-up (No Measure)

:20 Seconds

Active Spidermans

Push-up to Down Dog

Active Samson

Straight Legged Inchworms

Air Squats with Arms Overhead

30 Seconds

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

PVC Pass Throughs (More Narrow)

PVC Snatch Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts


Warm-up (No Measure)

1:00 Minute Barbell Assisted Thoracic Opener

:30 Seconds Arch Hold

:30 Seconds Hollow Hold


1 Power Snatch + 1 OHS

Complete 1 Power Snatch, standing up to full extension and then do a full depth OHS.

Min 1-3: 50%

Min 4: Rest

Min 5-7: 60%

Min 8: Rest

Min 9-10: 65%

Min 11: Rest

Min 12-13: 70%

Min 14: Rest

Min 15-16: 75%

Percentages based on your 1 RM Snatch. Work on technique. Get under the bar without relying on muscle snatching the weight.


Isabel (Time)

For Time: 30 Snatches, 135# / 95#

FIT: Metcon (Time)

30 Snatches (115/80)

BURN: Metcon (AMRAP – Rounds and Reps)


10 DB Snatches

10 DB Lunges

Extended Work

Back Squat (5×5 increasing weights)

5 sets of 5 reps adding weight each set.