Sunday 1.15.12

Posted on 15. Jan, 2012 by in WOD with GOD

When we invite Jesus into our hearts..he gives us eternal life.  He tells us in Hebrews, “Never will I leave you;  never will I forsake you.”  We crave things of this world because we are sinful in our flesh but Jesus came to give us life.  When we crave wisdom and knowledge from His word we will be full of the Spirit.  We go on hungry when we  fill the void in us with people, food, money, material things, etc…  The things of this world will never satisfy our soul like the Lord will.

And Jesus said unto them, I am the bread of life: he that cometh to me shall never hunger; and he that believeth on me shall never thirst.  John 6:35

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Saturday 1.14.12

Posted on 15. Jan, 2012 by in WOD with GOD

To be patient and listen to our conscience is something we forget to do when we rush to make decisions.  Anything you rush into is usually not good.  Take time to pray and ask God for direction in big and little things.  We usually get ourselves in trouble when we making hasty decisions.

For this is thankworthy, if a man for conscience toward God endure grief, suffering wrongfully1 Peter 2:19

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Sunday 1.15.12

Posted on 14. Jan, 2012 by in WOD2

Rest Day

Look for Reebok’s commercial during the Packers/Giants game Sunday.

CNBC covers “Reebok’s Huge Push Into CrossFit” by Darren Rovel.

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Saturday 1.14.12

Posted on 13. Jan, 2012 by in WOD2

For time:

5 Rope Climbs
5 Clean and Jerks (145/115)
4 Rope Climbs
4 Clean and Jerks (165/125)
3 Rope Climbs
3 Clean and Jerks (185/135)
2 Rope Climbs
2 Clean and Jerks (205/145)
1 Rope Climb
1 Clean and Jerk (225/155)

WOD Demo-2011 CrossFit Games – Men’s Rope/Clean from the Games Vault  

CrossFit Murphy Dictionary

Why A Girl Petrified of Weightlifting Tried CrossFit

Eat Good, Feel Good, Look Good Challenge 2012

“The man who can drive himself further once the effort gets painful is the man who will win.”~Roger Bannister

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Friday 1.13.12

Posted on 13. Jan, 2012 by in WOD with GOD

Today is Friday the 13th.  For years there a been a superstition about this day.  One theory states that it is a modern amalgamation of two older superstitions: that thirteen is an unlucky number and that Friday is an unlucky day(wikipedia).

This is one thing the bible is very clear about and does not support superstitions.  I found this on a website and it says it very well.  Superstition is based on the ignorant faith of an object having magical powers. Another word for superstition is “idolatry.” The Bible does not support the idea of things occurring by chance, but nothing is done outside of God’s sovereign control. Either He causes or allows everything in keeping with His divine plan.”  Bottom line, God is in control of all things!

That in the dispensation of the fullness of times he might gather together in one all things in Christ, both which are in heaven, and which are on earth; even in him:
Ephesians 1:10


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Friday 1.13.12

Posted on 12. Jan, 2012 by in WOD2

4 rounds for time of:

6 Deadlifts (315/185)
12 Ring Dips
40 Double Unders

Strength: Bench Press 3-3-3-3-3

Compare and add 5lbs to strength on 1.2.12

Dave Lipson WOD Demo of Back Squat 3-3-3-3-3

“Different Grips for Benching” with Shane Sweatt – video [wmv] [mov]

What is your excuse?

Have any friends or family members interested in trying CrossFit in the new year?  CrossFit Murphy will be offering a FREE Foundations course beginning Tuesday, January 17th (limited spots available).  There will be 4 classes will be held on Tuesday/Thursday nights 7:30-8:30pm.  This will be a great introductory session for those who are interested about improving their personal fitness through CrossFit. This course will introduce you to the fundamental movements, techniques, and nutrition needed to improve your overall fitness.  Don’t know what CrossFit Murphy does? This is a FREE opportunity to find out in a setting where all participants are new to the program.   Most are hesitant about trying because the don’t see themselves as fit enough to begin CrossFit.  CrossFit is for EVERYONE!!  CrossFit is completely scalable for any person, any age, and any fitness level.  Please contact us at to save your spot!

CrossFit Murphy will be offering yoga with well known instructor Rachel Sylvester from Blue Moon Elise.  This 3 week intro course will be offered on Wednedays starting , January 18th at 5:30 pm.  This will take the place of the 5:30 WOD on these days.

Friday Schedule:
8:15-9:15am CrossFit WOD
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD

“Men often become what they believe themselves to be. If I believe I cannot do something, it makes me incapable of doing it. But when I believe I can, then I acquire the ability to do it even if I didn’t have it in the beginning.”~Ghandi


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Thursday 1.12.12

Posted on 12. Jan, 2012 by in WOD with GOD

We are so excited to have our website up and running.  We live in a tech world but it is also a reminder that even technology has its flaws.  I am so glad we can rely on God because he is not of this world.  He has no limitations!  Next time you find yourself being anxious over something in your life turn it over to the Lord.

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.  And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
Phillipians 4:6-7

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Thursday 1.12.11

Posted on 11. Jan, 2012 by in WOD2

“Filthy 50″

50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (53/35)
50 Walking lunges
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

For time:

Compare to 4.22.11

WOD Demo with CrossFit New England by Again Faster Equipment – video [wmv] [mov]

Don’t ask yourself what the world needs; ask yourself what makes you come alive.  And then go and do that.  Because what the world needs is people who have come alive.  ~Attributed to Howard Thurman

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Wednesday 1.11.12

Posted on 11. Jan, 2012 by in WOD2

One round consists of:

1 Handstand Push Up
1 Strict Chin Up
3 Handstand Push Ups
3 Strict Chin Ups
5 Handstand Push Ups
5 Strict Chin Ups

5 rounds for time:

Strength: Back Squat 3-3-3-3-3

We do apologize for the website being down.  We have been working diligently to get it back up.  Thank you for your patience.

WOD with GOD

Franks Strength-Video

Rich Froning Jr. prepares for the CrossFit/USAW Weightlifting Open – video [wmv] [mov]

Paleo-friendly tips for carb-lovers

Have any friends or family members interested in trying CrossFit in the new year?  CrossFit Murphy will be offering a FREE Foundations course beginning Tuesday, January 17th (limited spots available).  There will be 4 classes will be held on Tuesday/Thursday nights 7:30-8:30pm. If you refer a friend or family member that begins a membership, then you get your next month 50% off!

Schedule Changes effective today:

8:15-9:15am CrossFit WOD-This will take the place of the 9:00am WOD.  Saturday will stay normal schedule.

Tuesday/Thursday 6:00am will be discontinued until further notice.

“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.”~George Matthew Adams

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Tuesday 1.1.12

Posted on 11. Jan, 2012 by in WOD2

“Team WOD”

Teams of 3 complete the 2 rounds of each of the following:

As many reps as possible in 3 minutes of:
15 M Prowler Push
Rest 1 minute
10 M Sled Row
Rest 1 minute


Row (cals)
Rest 1 minute
KB Power Snatches
Rest 1 minute

Post total reps to comments.

We acquire the strength we have overcome.~Ralph Waldo Emerson

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