Crossfit Murphy

Rest Day

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.

The Importance of Being More than Just a CrossFit Athlete or Climber or Triathlete: Don’t Bore Your Friends and Family

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

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

Regional Team Event Details

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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

Teams of 3 complete:

12 minutes for max distance of:

200 M Run (relay style at MHS track)

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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

“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)

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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.”

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

WOD with GOD

~Specialist: a man who knows more and more about less and less.”~William J. Mayo

21-15-9 reps for time of:

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.”

Rest Day

Happy Mother’s Day!!!!

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

2 rounds of:

As many rounds and reps as possible in 5 minutes of:

5 Squat Cleans (135/95)
5 HSPU
Rest 3 minutes

Rx’d + (155/95)

Regional Team:

Squat Cleans (225/135)

1)  As many rounds and reps as possible alternating with a partner in 6 minutes of:

9 Toes to Bar

Super Slow Motion Oly Lifting

“The fight is won or lost far away from witnesses – behind the lines, in the gym, and out there on the road, long before I dance under those lights.”~Muhammad Ali