Friday 1.30.15

Posted on 29. Jan, 2015 by in WOD2

MHS Football

As many rounds and reps as possible in 8 minutes of:

5 Bench Press reps
5 Deadlifts

Rest 3 minutes…

For time:

13 Rope Climbs

1) 3 rounds not for time of:

3 Way Push Ups x 7-12 reps
3 rounds of:
7 DB Bent Over Rows
7 DB Hang Power Cleans

Damper Setting and Drag Factor On The Concept 2 Rower-Video

Double Under Tips

“Working hard becomes a habit, a serious kind of fun. You get self-satisfaction from pushing your self to the limit, knowing that all the effort is going to pay off.”~Mary Lou Retton

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Thursday 1.29.15

Posted on 28. Jan, 2015 by in WOD2


4 rounds of:

With a 4 minute continuously running clock complete:

600 M Run
As many Double Unders as possible in time remaining
Rest 90 seconds between rounds

Post run times and total double unders to comments.

1) Front Squat 4 x 4 

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What Is “Karen?”-CrossFit Lisbeth

Squat Mobility Routine-Video

“Never give in—never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honor and good sense.  Never yield to force; never yield to the apparently overwhelming might of the enemy.”~Winston Churchill

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Wednesday 1.28.15

Posted on 27. Jan, 2015 by in WOD2


Teams of 2 complete:

As many rounds and reps as possible in 17 minutes of:

30 Lateral Burpees
30 Power Cleans (95/65)
30 Lateral Burpees
30 Power Cleans (135/95)
30 Lateral Burpees
30 Power Cleans (185/125)
30 Lateral Burpees
As many reps as possible in time remaining of Power Cleans (225/155)

Only one partner may be working at a time.

9 Odd Things That Happen When You Start CrossFit

Because Recovery Is Not Negotiable.  You Can Either Make Time To Rest And Rejuvenate Now Or Make Time To Be Sick And Injured Later

Be still before the Lord and wait patiently for him; do not fret when people succeed in their ways, when they carry out their wicked schemes.~Psalms 37:7

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Tuesday 1.27.15

Posted on 26. Jan, 2015 by in WOD2


As many rounds and reps as possible in 12 minutes of:

3 Muscle Ups
6 Handstand Push Ups
12 Russian KB Swings (70/53)

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Presses
12 Bench Bent Over Rows
1 set of Banded Delt Complex
(12 reps each)

The Open’s New Scaled Division: 7 Reasons To Sign Up Even If You Don’t Care About Competing

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”~Helen Keller

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Monday 1.26.15

Posted on 25. Jan, 2015 by in WOD2


4 rounds of:

Max reps in 1 minute each of:

Power Snatches (95/65)
Box Jumps (24/20)
Wall Balls (20/14)
Toes to Bar
Rest 1 minute between rounds

1) Back Squat (work to heavy 3)

“Mute Sports Jump Rope Competition”

CrossFit Murphy will be home to a Mute Sports Jump Rope Competition Monday January 26th-Friday January 30th.  A Mute Sports hoodie and a t-shirt will be awarded to the athlete who performs the most single unders or double unders completed during the challenge.   All jumping must be done at the gym and counted by someone other than yourself.   Each participant must write down your count on a note card and put it in the box on the counter.  Be sure to include you name.  We will tally up at the end.  Your total is a total number for the whole week.

“Each day of our lives we make deposits in the memory banks of our children.”~Charles R. Swindoll

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Sunday 1.25.15

Posted on 24. Jan, 2015 by in WOD2


Rest Day

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Saturday 1.24.15

Posted on 23. Jan, 2015 by in WOD2


20-15-10 reps for time of:

Power Cleans (115/80)

Rx’d + (135/95)

1) Bench Press 2-2-2-2-2-2-2-2-2-2 (resting 60 seconds between sets)

“Sometimes in life, we lose perspective of what really make makes life meaningful. Slow down, step back, look around, laugh, and evaluate what really are the priorities in your life.”

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Friday 1.23.15

Posted on 22. Jan, 2015 by in WOD2


7 rounds of:

Every minute on the minute complete:

Minute 1-5 Deadlifts (65-70% of heavy single)
Minute 2-40 Double Unders

Rx’d + (60 Double Unders)

1) Row for Max Cals in 3 minutes

“Lack of success is a choice.”

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Posted on 21. Jan, 2015 by in WOD2


Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

7 Pull Ups
7 Box Jumps (24/20)
7 Hang Power Clean and Jerks (115/80)

Partners will alternate movements to complete each round. Partner 1 performs 7  Bar Pull Ups…Partner 2 performs 7 Box Jumps..Partners 1 performs 7 Hang Power Clean and Jerks (1 round complete).

Rx’d + (Chest to Bar Pull Ups…135/95)

1) 7 rounds not for time of:

12 True Push Ups
1 Rope Climb

A CrossFit Pioneer’s Workout For Guys With Kids (And Other Excuses)

“Victory is always possible for the person who refuses to stop fighting.”~Napoleon Hill

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Wednesday 1.21.15

Posted on 20. Jan, 2015 by in WOD2


As many rounds and reps as possible in 17 minutes of:

5-10-15-20-25-30-35…reps of:

Wall Balls (20/14)
KB Swings (53/35)
Complete a 100 M Run after each set

Continue on through 40…45…and so forth.

Rx’d + (70/53)

1) Back Squat (work to heavy 5)

Why You Shouldn’t Be Scared of the CrossFit Open-Tabata Times

“Do the best you can until you know better.  Then when you know better, do better.”~Maya Angelou

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A new Foundations class will begin every two weeks. Classes will run Monday, Tuesday, and Thursday. Contact crossfitmurphy@gmail.com to sign up!!

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com

World Class Fitness

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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