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CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Lat stretch x 30 sec each

Pec stretch x 30 sec each

thoracic openers x 60 seconds

10 leg swings front to back

10 leg swings side to side


Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Recommended Time Cap: 50 Minutes

**If possible, perform with a 20/14 lb weight vest or body armor. While some of us who have been doing this a while always did this as a chipper, and it was done that way at Games, we do not suggest performing it that way. It is tough on the body and can potentially ruin the rest of your training week. Please be safe and select the best version for your ability level.

Scaling Option 1:

Complete as many rounds and reps possible in 35 minutes of:

400 Meter Run

Two rounds of:

10 Pull-Ups*

20 Push-Ups

30 Air Squats


Scaling Option 2:

Four rounds for time of:

800 Meter Run

immediately followed by five (5) rounds of…

5 Pull-Ups*

10 Push-Ups

15 Air Squats

TIME CAP: 35 Minutes


Scaling Option 3:

Partner Murph

Complete as many rounds and reps as possible in 35 minutes of:

Partner 1: 400 Meter Run

Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

*Switch when Partner 1 comes in from the run.

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