Thursday 2.16.12

Posted on 15. Feb, 2012 by in WOD2

Perform 2 Power Cleans and 1 box jump on the minute for 12 minutes.

70-80% of 1 rep max for power clean
70-80% of max height box jump

Compare DWOD loads and height to 6.23.11

Strength: Back Squat (find a 3 rep max)

Compare SWOD loads to 1.11.12

Garage Games One Photo Gallery

Greenville Mud Run

Will Extended Cardio Inhibit Your Strength Gains?

CrossFit Games Open For Beginners

What Is Really In That Protein Bar

CFM will have a “Nutrition Q & A” next Tuesday, February 21st at 6:30 pm.  Free to CrossFit Murphy members, $10 for guest.

 “You don’t stop laughing because you grow old. You grow old because you stop laughing.”~Michael Pritchard

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Wednesday 2.15.12

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

We can be the nicest the person in the world.  We can donate all our time to charities, feed the hungry, serve on every committee at church but none of this will get you in heaven if you haven’t been saved.  In Ephesians it says, For it is by grace you have been saved.  What does that mean?  It is by the grace of God that he sent his only begotten Son to die for you.  If you don’t accept him into you heart and live your life according to his Word, it is the gift of God—not by works.  We cannot boast about all the good things we do if we are not doing them through Christ.  God’s Son, Jesus is our gift.  We say Jesus is the reason for the season at Christmas.  But, should we not celebrate his birth, death, and resurrection more than on a designated holiday?  You can walk around and act like nobody ever does anything for you.  But you are wrong, because Christ died for you.  You just have to accept the gift.  It is not forced, he wants you to come to him.

For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God—not by works, so that no one can boast.For we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.
Ephesians 2:6

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Wednesday 2.15.12

Posted on 14. Feb, 2012 by in WOD2

10 rounds for time of:

5 Handstand Push Ups
200 M Run

Strength: Strict Ring Dips 3 x Max Reps

Some Updates On The Garage Games One Rankings

What Are The CrossFit Games-Video

Assistance Exercises For The Powerful Athlete

Hitch Is Hooked

 The CrossFit Games Open
-The Open is just around the corner. Do you have what it takes to be the fittest athlete in the World? You’ll find out soon!
-Registration: February 1st to the 22nd
-Click HERE to register.

We are working on a Yoga schedule.  We will hopefully resume soon. Wednesday is normal WOD schedule.

The moment someone tells you you’re not good enough, is the moment you know you’re better than them.~Unknown

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Tuesday 2.14.12

Posted on 14. Feb, 2012 by in Uncategorized, WOD with GOD

Today is Valentines Day.  Couples take the time to celebrate their relationship and joy of being together.  Children often celebrate it by making cards with candy and stickers.  It is a fun day and should be observed more often.  We get so busy and tied up in work we often forget just to tell our loved ones, we love them.  Everyone likes to feel appreciated and loved.  So, take the time today and every day to tell your friends and family you love them.

Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God.  1 John 4:7

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Tuesday 2.14.12

Posted on 13. Feb, 2012 by in WOD2

For time:

Row 500 M
150 Double Unders
50 Power Snatches (75/55)

Strength: Deadlift 5-5-5-5

Add 5lbs to SWOD 1.3.12

I Am The Fittest-Video

Quick Fixes For Rowing-Video

If you can’t fix it with squats or fish oil, you are probably going to die

Why women need fat

This is what the LORD says: “Let not the wise boast of their wisdom or the strong boast of their strength or the rich boast of their riches, but let the one who boasts boast about this: that they have the understanding to know me, that I am the LORD, who exercises kindness, justice and righteousness on earth, for in these I delight,” declares the LORD.~ Jeremiah 9:23-24

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Monday 2.13.12

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

We just got back from spending the weekend in Woodstock, GA at the Garage Games.  Everyone that competed did an exceptional job.  It was exciting to see the competitions and how everyone cheered each other on.  Friends and family came out to support.  We are very fortunate to have such a wonderful group of people that truly care about one another.  Throughout the weekend, I continued to see people from the gym show up to show their support for their CrossFit Murphy family.  In such a busy world, do we every stop to enjoy the blessings that are all around us?  God places people in our lives for a reason.  We are very blessed to have special people placed in our lives to share Gods blessing with.

Remember them that are in bonds, as bound with them; and them which suffer adversity, as being yourselves also in the body.~Hebrews 13:3

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Monday 2.13.12

Posted on 12. Feb, 2012 by in WOD2

“Tabata Something Else”

Push ups
Pull ups
Sit ups
Air Squats

8 rounds each
20 seconds for max reps
10 seconds rest

Post total reps from all  intervals to comments.

Compare DWOD to 4.18.11

Strength: Push Press 5-5-5-3-3

Compare SWOD to 1.20.11

Garage Games 2012 Updated Soon

So You Think You Can Squat

Congratulations to all the participants of the Garage Games 2012!!  CrossFit Murphy was represented well!!  Some scores were being finalized as we left as the Scaled men had some discrepancies.

-Ray Gutierrez-2nd place Rx’d men
-Brooks Brown-2nd/3rd place Scaled men
-Leighton Brown-1st place Beginner women
-Team CrossFit Murphy-Matt Gutierrez, Zack Lovingood, Ray Gutierrez, and Erik Laney-5th place overall Rx’d
-Team CrossFit Junkies-Penny Johnson, Ashley Smith, Amanda Gutierrez, and Jenni Irwin 7th place overall Rx’d

Updates and pictures from the Garage Games will be posted soon.

As people grow up, they realize it becomes less important to have more friends, and more important to have real ones.~Laguna Beach

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Sunday 2.12.12

Posted on 11. Feb, 2012 by in WOD2

Rest Day

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Saturday 2.11.12

Posted on 10. Feb, 2012 by in WOD2

CrossFit Murphy will be closed today.

Choose from one of these At Home WODs or rest.

At Home WOD with GOD devotion

“CrossFit: An Example Amongst Statistics” by Josh Bunch on Breaking Muscle

The Little CrossFitter That Could” article by Julie Kelly.

Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. And everyone who competes in the games exercises self-control in all things. They then do it to receive a perishable wreath, but we an imperishable. Therefore, I run in such a way, not as without aim; I box in such a way, as not beating the air; but I buffet my body and make it my slave, lest possibly, after I have preached to others, I myself should be disqualified.~1 Corinthians 9:24-27

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Friday 2.10.11

Posted on 09. Feb, 2012 by in WOD2


Five rounds for max reps of:

Bench Press (bodyweight)

Post reps for both exercises in all rounds.

Compare to 6.29.11

Garage Games Directions and Spectator Tickets

20 Phrases Not To Ask A Lifter

The rise of the Big Meat-super bug

Is Sugar Toxic-The New York Times

8:15-9:15am CrossFit WOD
3:15-4:15 No Big Dogs Class (begin new 8 week session next Friday)
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD (Open Gym)

-CrossFit Murphy will be closed Saturday, February 11th.

-Eat Good, Feel Good, Look Good Challenge ends today Friday, February 10th.  Bring points total to gym and get your final measurements today!

Do not let what you cannot do interfere with what you can do.~Johhn Wooden

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