Four Individually Timed Rounds of:

Run 400 Meters
21 Repetition Bench Press

Note: Prescribed weight for men on the Bench Press is up to 135lb. and up to 85lb. for women. Find a weight you can perform at least 15 consecutive repetitions with. No more than 4 minutes rest between rounds. Who can complete each individually timed round in under three minutes? Compare todays effort to April 14, 2014. Reminder the CrossFit Amundson Yoga and Mobility Class meets this morning from 8:30 AM to 9:30 AM at our Krav Maga studio.

2014 Memorial Day Murph


On May 26, 2014, CrossFit Amundson hosted our second annual “Memorial Day Murph” BBQ, Award Ceremony and Workout. Over 100 people visited our gym, over 60 of our Athletes completed Murph, and nearly 12 of our Athletes completed Murph with a 10lb. to 35lb. weight vest. Wow! In approximately 3 hours, CrossFit Amundson Athletes completed the following:

Run: 120 Miles
Pull-ups: 6,000
Push-ups: 12,000
Squats: 18,000

That is a lot of physical, mental and spiritual fitness on display. Special recognition to Andrew Weybright who set a new gym record for weighted Murph with a time of 41:00. Also, congratulations to Ashley and Chris Love and Alex Spencer on receiving the Firebreather Award and Graham Ward for receiving the Warrior Spirit Award. A great deal of gratitude is extended to Britain Wilson for setting up and preparing the food, tents, chairs and amazing smoothie bar!


Alex Spencer receives the Firebreather Award [video]

Chris and Ashley Love receive the Firebreather Award [video]


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