10 CrossFit Workouts You Can Do at Home

“Murph,” a Memorial Day staple at American CrossFit boxes and easily one of the most grueling CrossFit WODs imagineable, can easily be done anywhere with a pullup bar.

  • 1-mile Run
  • 100 Pullups
  • 200 Pushups
  • 300 Air Squat
  • 1-mile Run

You may break up the pullups, pushups, and air squats as you see fit. Many CrossFitters do it in segments of 5 pullups, 10 pushups, and 15 squats. Another option is 5 pullups, 5 pushups, 15 squats, and 5 pushups.

Professional CrossFitters will do this workout with a 20-lb weight vest, but that’s optional (and probably discouraged for anyone doing this workout for the first time). Here’s a primer on the top 10 tactics to survive Murph.

“[This is] the best CrossFit classic WOD,” opines Manzo.

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