Feature Video –

The First Choice High Protein Recovery East Cape Champs Registration is Live!

📆 10 July (Individual) and 11, 12 July (Teams) 2026

➡️Early Bird Registration – Runs to 14 June 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 15 June – Tues 2 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 2 July 24:00.

Find all the info at:

✅ Home Page – https://eastcapechamps.co.za

✅ Event Format – https://eastcapechamps.co.za/event-format/

✅ Registration – https://eastcapechamps.co.za/registration/

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#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse @AlwaysFitLeague @Bronscor @CrossFitAlgoa  @BradMillar @phicor_architectural_products @resoundza @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants @Mark_Anderson1972 @ItensityOnline @Practical_Aquaponics_SA @ShaunBennProjects @pansolutionsportelizabeth @cannafrica_boardwalk_sa #SasolDisa #EastCapeHandTools

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#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

 

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 250526 

 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) USA Memorial Day 25 May 2026 . We complete PARTITIONED Murph (OR Partitioned Mini-Murph) today!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted Aug. 18, 2005.

 

Partitioned MURPH…

Complete FT w WV (9.1/6.3kg): 

Run 1 Mile (1609m)

100 Pull-up

200 Pushup

300 Air-Squat

Run 1 Mile (1609m)

 

TC = 45 min

 

Score = Time/TC plus 1 sec/rep missed

 

Scaled Option for those who cannot complete the volume on MURPH!

Partitioned/Portioned MINI-MURPH (60%) Complete FT w WV (9.1/6.3kg): 

Run 1km

60 Pull-up

120 Pushup

180 Air-Squat

Run 1km

 

TC = 30 min

 

Score = Time/TC plus 1 sec/rep missed

 

⚠️‼️Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1 km run for this version. If you’ve got a 20-lb vest or body armor, wear it (RX).

 

LITE and Scaling Notes:

NB – RX Murph – complete your score above if you did the full Murph with a weight-vest (9.1/6.3kg) on OR if you did the full number of reps (choose your appropriate level)!

LITE on RX Murph…

Level 4 -Burden run with WV or Implement (9.1/6.3kg), rest unloaded
Int1 – Murph with NO weight vest

Mini-Murph and LITE Options:

Please input your score on Mini-Murph below!

 

CFA LITE Options on Mini-Murph:
Int1 – Same
Int2 – 6.3kg/4.5kg
Int3 – No Weight vest
Beg1 – 800m Runs, 50 PU (G/P) or Jump PU OR BOR (25/15kg), 90/60 PU (ts), 150 AS
Beg2 – 600m Runs, 50 RR (1/0.5cm) or BOR (20kg/12kg), 50 PU (ts)/75 PU (k), 115 AS
Beg3 – 500m Runs, 50 RR (0.5/0m) or BOR (15kg/8kg), 60 PU (k), 90 AS

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!