Sunday 24 May - 10am Open Gym & WOD

WOD: MURPH | TODAY 10AM at CrossFit Darwin 💥

Today we take on one of the most famous CrossFit workouts ever created… maybe the most famous.

The last time we tackled Murph at CrossFit Darwin was back in June 2023, so it’s time to dust off the weighted vests, questionable pacing strategies, and “I’ll just do small sets” promises 😝

🏃‍♂️ 1 Mile Run

💪 100 Pull Ups

🔥 200 Push Ups

🦵 300 Air Squats

🏃‍♀️ 1 Mile Run

…all done wearing a weighted vest (or backpack) if you have one, so bring it along! If no vest, that's fine.

The workout can be partitioned however you want, and we’ll have plenty of options and strategies to break down the reps.

Not keen on certain movements? No worries at all, the workout can be fully scaled and substituted to suit everyone.

And honestly… if you don’t feel like doing Murph, you can still just come hang out at the gym and soak up the atmosphere. No pressure 🤝

After the workout we’ll head to Sailing Club for a well-earned brunch ☕🍳

See you at 10am, legends.

Saturday 23 May - WOD: 'Vero's Very Sit Uppy Birthday Workout' Atomic Sit Up, Row, Dumbbell Side Twist, Medball Sit Up, Run, Dumbbell Shoulder To OverHead, Cal Ski or Bike

8:30am Child Minding

10am CFD Kids

Friday 22 May - WOD: Run, Thruster, Double Under

Strength: 1RM DeadLift, 1RM Cluster

Thursday 21 May - WOD: DeadBall Onto Shoulder, Box Jump, Wall Climb, Run, Hang Clean & Jerk, Back Extension , Toes Thru Rings

Wednesday 20 May - WOD: 'Sonia' Buy In: Pull Up, Walking Lunge Step; then 5 Rounds: Unbroken Double Under, Kettlebell Swing, Squat Clean, SuitCase Carry. Cash Out: Burpee, V-Sit

Sonia was a regular CFD member from 2012 - 2015, working in the NT from Canada. She was an adventure seeker, a heavy lifter, a cardio opposer, a spectacular skipper, an incredible friend of many of our CFD member, a stellar emergency nurse, a proud Ukrainian, and a lover of life and laughing. 

Sonia died suddenly early this year after a very brief illness. Those vintage CFD members who knew her will remember her for her Friday night gym yoga sessions, her regular happy-hour invites, her quick wit, and her genuine care for all people.

Sonia had just turned 50.

20/12/1975 - 5/1/2026 🕊️ 

Tuesday 19 May - WOD: Dumbbell Snatch, Medball Side Twist

Skills WOD
Strength: 2RM Bench Press

Finisher

Monday 18 May - WOD: Back Squat, GHD Sit Up, Front Squat, Toes To Bar, OverHead Squat

Skills WOD
Strength: 3RM OverHead Squat