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)

:30 Seconds

Side Lunges

Slow Air Squats

Knuckle Drags*

Russian Kettlebell Swings

Active Samson

Kettlebell Goblet Squats

Kettlebell Strict Press (Right Arm)

Kettlebell Strict Press (Left Arm)

*Warmup performed with one light kettlebell*

*From a standing position with one leg stagger slightly in front of the other, reach knuckles towards the ground to stretch the hamstrings. Alternate legs each rep.

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Stiff Legged Deadlifts

5 Front Squats


Warm-up (No Measure)

Kettlebell Ankle Stretch: 1 Minute Each Side

Kettlebell Squat Hold: 1 Minute


Deadlift (5×5 at the same weight)

Build to the weight of your choice and then complete 5 sets of 5 reps. Challenge yourself!


COMP: Metcon (Time)


Front Squats (135/95)

Kettlebell Swings (70/53)

400 Meter Run

FIT: Metcon (Time)


Front Squats (115/80)

Kettlebell Swings (53/35)

400 Meter Run

BURN: Metcon (Time)

5 Rounds

15 Goblet Squats

15 Kettlebell Swings

200 Meter Run