Crossfit Murphy

Saturday 5.19.12

CrossFit Murphy — Sat, 19 May 2012 01:46:37 +0000

5 rounds for time of:

10 Dynamic Push Ups
35 Double Unders

Strength: Dynamic Close Grip Bench Press 5-5-5-5-5

The Perfect CrossFit Class

Do I Really Need 48-72 Hours Between Workouts?-Lift Big, Eat Big

“Enjoy the little things, for one day you may look back and discover they were the big things.”~Kegz

Friday 5.18.12

CrossFit Murphy — Fri, 18 May 2012 01:19:17 +0000

For time:

Run 1 Mile (MHS Loop)
21 Curtis P’s (95/65)

Strength: Perform 3 Front Squats + 6 Back Squats every 3 minutes for 9 minutes (3 rounds).

SWOD should be 90-95% of Front Squat 3 rep max HERE

A Day In The Life Of Rich Froning-Video

How Do You Spend Your Days?-CrossFit Lisbeth

How to Increase Your Bench Press, Working Out Sore, and Are Dietary “Cheat Days” OK?

“The chains of habit are generally too small to be felt until they are too strong to be broken.”~Samuel Johnson

Thursday 5.17.12

CrossFit Murphy — Thu, 17 May 2012 13:35:14 +0000

Are you content with what God has given you or does the grass always look greener on the other side? If you are always thinking,” I have this, then I will be happy.” Then when you get to that level you find something else that will make you even happier. Do you wake up and feel joy and peace in your life? If not, search your heart and ask God to help you. True happiness comes from the Lord. There are many examples in the bible about men or women that were never satisfied with what the Lord had blessed them with and then they missed out on the blessing.

“Make me walk along the path of your commands, for that is where my happiness is found.”
Psalm 119:35

Wednesday 5.16.12

CrossFit Murphy — Thu, 17 May 2012 13:31:25 +0000

The word character has a few different meanings. The first meaning the dictionary gives for character is: a distinguishing feature, characteristic. We all have different characteristics that make us who we are. Have you ever thought about what characteristics make God who he is? Here are some different names of God that will remind you of His characteristics. These are precious names, hold them close to your heart.

Jehovah-raah- the shepherd who guides
Jehovah-jireh- the Lord who provides
Jehovah-shalom- the Lord is peace
Jehovah-rophe- the Lord who heals
Jehovah-nissi- the Lord is my banner that guides

“The name of the Lord is a strong tower; the righteous run to it and are safe.”
Proverbs 18:10

Thursday 5.17.12

CrossFit Murphy — Thu, 17 May 2012 01:08:19 +0000

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

2 Deadlifts @ 65-70% of 1 rep max
6 Handstand Push Ups
10 Knees to Elbows
1 Rope Climb

The Evolution Of The CrossFit Games

Ten Ways To Blunt Your Athletic Potential

The 17 Commandments of Rowing-My Journey From Hate To Happiness

Why We Are Missing Out On Real Life

Fat Forecast Disaster-Diet Doctor

When The Lights Go Out, The World Eats Junk

No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.~1 Corinthians 10:13

Wednesday 5.16.12

CrossFit Murphy — Wed, 16 May 2012 01:43:55 +0000

“Team WOD Wednesday”

Teams of 4 work to complete max reps of the following in 14 minutes:

200 M Buddy Carry (2 people working)
Max Reps Burpee Box Jumps (24/20)
Max Reps DB Power Snatch (Alternating Arms Ground to Overhead)

Team members may only rotate exercises after the 200 M buddy carry is complete.

Upon completion of the 14 minutes, each team will have 7 minutes to work up a max load clean (power or squat) as a team. Each team will receive one 45lb bar and one 35lb bar.

Post team totals and team loads to comments.

HBO Films Must Watch-The Weight Of The Nation

CrossFit Games Regionals-World Record Footage

39 Ways To Not Be Like Everyone Else

Don’t Tell Me About Your Diet

Delight yourself in the LORD and he will give you the desires of your heart.~Psalms 37:4

Tuesday 5.15.12

CrossFit Murphy — Tue, 15 May 2012 13:23:35 +0000

Do you ever feel like a hamster running on one of those wheels? No matter how hard we work it seems as if we are at the same place we started. How do we measure our success? The Lord’s way and our way are totally different. We typically measure it by worldy gains, but God measures it by His gains. We excel in His eyes when we serve Him by loving others and doing right. God doesn’t care what is in our bank account or what we drive or what street we live on. What matters is, are we living out His commandments? If you feel like your running a rat race, what are you striving for?

Whatever you do, work at it with all your heart, as working for the Lord, not for men. Colossians 3:23

Monday 5.14.12

CrossFit Murphy — Tue, 15 May 2012 13:20:39 +0000

Did you know that God knows our needs before we ask Him? He knows everything about us. God reveals his knowledge through His word. There is no problem so perplexed that God can’t handle. We have to go in faith to our Father and ask Him for help. Jesus says,” Come to me, all of you who are weary and carry heavy burdens, and I will give you rest. Take my yoke upon you. Let me teach you, because I am humble and gentle at heart, and you will find rest for your souls.”

Consider the ravens, for they neither sow nor reap, which have neither storehouse nor barn; and feeds them. Of how much more value are you than the birds?” Luke 12:24

Tuesday 5.15.12

CrossFit Murphy — Tue, 15 May 2012 01:16:04 +0000

For time:

Run 800 meters (2 x 400)
10 rounds of:
10 Pull Ups
10 Dips (Ring or Bar)
Run 800 meters (2 x 400)

Strength: Bench Press 1-1-2-2-2 @ not to exceed 95% of 1 rep max (resting 2 minutes between each set)

Row 2k + 50 Pistols + 30 Hang Power Cleans (225) WOD Demo at Regionals

Hey Ladies, What Is Your Body Image?

400 Percent-Sport-Specific Training For Children-Jeff Martin

Only The Strong Surive: Lift To Live Longer-Yahoo

Paleo Pregnancy-How Caveman Cuisine Benefits You And Your Baby

How Your Goals Are Shaped By Your Environment

“People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.”~Andrew Carnegie

Monday 5.14.12

CrossFit Murphy — Mon, 14 May 2012 00:30:55 +0000

3 rounds of:

Max reps of each in 45 seconds/rest 15 seconds of:

Push Press (135/95)
Split Jumps
Push Ups
Double Unders
Front Squats (135/95)

Post total reps to comments.

Strength: Back Squat 1-1-1 (find a new 1 rep max)

Take a few minutes and listen to “American Dream” by Casting Crowns

“Why We Watch” from the 2012 Reebok CrossFit Games.

Dan Bailey sets world record on Diane in Central East

Rich Froning sets world record on Event 2 in Central East

“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.”