WOD
Monday 5.20.13
Posted on 19. May, 2013 by CrossFit Murphy in WOD2
3 rounds for time of:
400 M Run
20 Burpee Box Jumps (24/20)
20 Front Squats (135/95)
Rx’d + (165/110)
Strength: Shoulder Press 5-4-3-2-1
Live CrossFit Games Update Show: May 19, 2013
View The CrossFit Games Regional Leaderboard Here
“Men acquire a particular quality by consistently acting in a particular way.”~Aristotle
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Saturday 5.18.13
Posted on 17. May, 2013 by CrossFit Murphy in WOD2
As many unbroken rounds and reps as possible in 15 minutes of:
100 M Run
Wall Balls (20/14)
KB Swings
Reps may only be performed unbroken in the following rep scheme 5-10-15-20-25-30 and so forth.
Each exercise must be unbroken in order to move on to the next movement. If you break from on a particular exercise, you must repeat that exercise back at rep 1 for that movement.
Schedule Change for Upcoming Clinics:
-Saturday May 18th: 8:15-9:15am Nutrition (free to CFM members 10$ for non members)
“Have the courage to say no. Have the courage to face the truth. Do the right thing because it is right. These are the magic keys to living your lifewith integrity.”~W. Clement Stone
Post your Comment (12)Friday 5.17.13
Posted on 16. May, 2013 by CrossFit Murphy in WOD2
As many rounds and reps as possible in 12 minutes of:
4 Power Snatches (115/80)
8 Pistols (alternating)
12 Dynamic Push Ups
Rx’d + (135/95)
Strength: Bench Press 10-8-6-4-2
Tabata Training: Is Tabata Training the Ultimate Cardio Workout?
Schedule Change for Upcoming Clinics:
-Saturday May 18th: 8:15-9:15am Nutrition (free to CFM members 10$ for non members)
“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”~Vince Lombardi
Post your Comment (20)Thursday 5.16.13
Posted on 15. May, 2013 by CrossFit Murphy in WOD2
Teams of 3 complete:
12 minutes for max distance of:
200 M Run (relay style at MHS track)
Ultimate Frisbee!
Ultimate Frisbee in Ten Simple Rules
Regionals Are HERE!!!!!!!-Video
Building A Thicker & Stronger Upper Back -Lift Big, Eat Big
Schedule Change for Upcoming Clinics:
-Saturday May 18th: 8:15-9:15am Nutrition (free to CFM members 10$ for non members)
“A simple life is not seeing how little we can get by with—that’s poverty—but how efficiently we can put first things first. . . . When you’re clear about your purpose and your priorities, you can painlessly discard whatever does not support these, whether it’s clutter in your cabinets or commitments on your calendar.”~Victoria Martin
Post your Comment (9)Wednesday 5.15.13
Posted on 14. May, 2013 by CrossFit Murphy in WOD2
“Regional Team WOD 6″
Teams of 2 complete the following for time:
100 Double Unders (50 each)
50 Handstand Push Ups (only working while partner holds top of handstand)
50 Toes to Bar (only working while partner hangs from the bar)
50 Shoulder to Overhead (160/100 only working while partner holds bar in front rack)
Walking Lunge 90 feet with bar in front rack (both partners must complete 90 feet)
Schedule Change for Upcoming Clinics:
-Saturday May 18th: 8:15-9:15am Nutrition (free to CFM members 10$ for non members)
This Is Annie Thorisdottir-Video
Dan Bailey’s First “Jackie” in 5:30-Video
Chris Spealler “Jackie” in 5:32-Video
Back for More: CrossFit Adrenaline
“In order to succeed, your desire for success should be greater than your fear of failure.”
Post your Comment (18)Tuesday 5.14.13
Posted on 13. May, 2013 by CrossFit Murphy in WOD2
3 rounds for time of:
400 M Run
10 Hang Power Clean and Jerks (135/95)
Rx’d + (185/125 or 165/110)
1) Max rep in 7 minutes of Pull Ups or Chest to Bar Pull Ups ladder 1-2-3-4-5……and so forth
~Specialist: a man who knows more and more about less and less.”~William J. Mayo
Post your Comment (24)Monday 5.14.13
Posted on 12. May, 2013 by CrossFit Murphy in WOD2
21-15-9 reps for time of:
Deadlifts (225/155)
Box Jumps (24/20)
Regional Team/Rx’d +
Deadlifts (275/185)
Box Jumps (30/24)
1) Every minute on the minute for 12 minutes complete:
Even minutes-3 Overhead Squats (from ground)
Odd minutes-10 Push Ups and Max reps Double Unders in 40 seconds/rest 20 seconds
CrossFit Games Update Show: May 10, 2013
Get Your Dip Game Tight-Lift Big, Eat Big
“Anyone can do something when they want to do it. Really successful people do things when they don’t want to do it.”
Post your Comment (31)Sunday 5.12.13
Posted on 11. May, 2013 by CrossFit Murphy in WOD2
Rest Day
Happy Mother’s Day!!!!
Post Your Comment (1)Saturday 5.11.13
Posted on 10. May, 2013 by CrossFit Murphy in WOD2
As many rounds and reps as possible in 15 minutes of:
10 KB Swings (70/53)
10 Ring Dips
10 Push Presses (115/80)
Compare to 9.6.12
Upcoming Clinics:
-Saturday May 11th: 8:30-9:30am Ring Muscle Ups with Matt Gutierrez (5$ each with a 10 person cap)
-Saturday May 18th: 8:30-9:30am Nutrition (free to CFM members 10$ for non members)
“Dream as if you’ll live forever, live as if you’ll die today.”~James Dean
Post your Comment (8)Get Started
Our next Foundations class will begin Monday, June 17th at 6:00pm. Classes will run Monday, Tuesday, and Thursday for 2 weeks. Contact us at crossfitmurphy@gmail.com to sign up!!
