Monday 2.6.12

Posted on 06. Feb, 2012 by in WOD with GOD

Have you ever known or seen someone quick to anger.  Usually they end up saying something they regret.  We all get upset at some time in our life over something.  Do you think God gets upset with us when we disregard his commandments for our life?  He wants us to do what is right not just for his sake but for ours.  He is slow to anger because he loves us so much.  Pray to be slow to anger and think about how patient God is with you when you make mistakes.

‘The LORD is slow to anger and abounding in steadfast love, forgiving iniquity and transgression, but he will by no means clear the guilty, visiting the iniquity of the fathers on the children, to the third and the fourth generation.’
Numbers 14:18

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Photos 6

Posted on 06. Feb, 2012 by in Photos

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CFM Dodgeball

Posted on 06. Feb, 2012 by in Photos

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Monday 2.6.12

Posted on 05. Feb, 2012 by in WOD2

With a continuously running clock do one Power Clean and Jerk (135/95) the first minute, two Power Clean and Jerks the second minute, three Power Clean and Jerks the third minute… continuing as long as you are able. 

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Strength:
Clean and Jerk (work to a heavy single)
Weighted Chin up 3-3-3-3

Compare DWOD to 8.1.11

Mikko Salo On Today’s WOD-Video

Chris Stowe’s CrossFit Story” – video [wmv] [mov]

CrossFit Murphy will be closed Saturday, February 11th. 

“The survival of the fittest is the ageless law of nature, but the fittest are rarely the strong. The fittest are those endowed with the qualifications for adaptation, the ability to accept the inevitable and conform to the unavoidable, to harmonize with existing or changing conditions.”

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Sunday 2.5.12

Posted on 04. Feb, 2012 by in WOD2

Rest Day
or
Bring Your A Game in the
 1st Annual CrossFit Murphy Dodgeball Tournament

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Saturday 2.4.12

Posted on 03. Feb, 2012 by in WOD2

For max reps of:

5 minutes of Double Unders for max reps
4 minutes of Muscle ups for reps
3 minutes of Handstand Push ups for reps
2 minutes of Box Jumps (24/20) for reps
1 minute of Wall Balls (20/14) for reps

Strength: Perform 1 Power Snatch every 30 seconds for 10 minutes.

GGC: Row 1:30/Rest 1:00 x 3 rounds

Compare SWOD loads to 12.2.11

Expect More Of Yourself-CrossFit Lisbeth

Excellence” from CrossFit City Line

Do sports build character or damage it?

CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD this today.  WOD with GOD begins around 10:15am.

“No matter how talented you are your talent is going to fail you if your not skilled. If you don’t study, if you don’t work really hard and dedicate yourself to being better every single day, you’ll never be able to communicate with your artistry the way that you want.”

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Friday 2.3.12

Posted on 03. Feb, 2012 by in WOD with GOD

We start thinking about Valentines Day about this time.  I remember growing up everyone would get roses on Valentines Day at school.  It was a total let down if you didn’t get your name called to the office to pick up your flowers.  You felt like such a reject.  It is hard to not to feel let down when you want someone to care.  As you get older and more mature you realize it is not the end of the world.  Deep down in everyone there is the yearning for love.  God places that inside of us for a reason.   In Corinthians,  ”And now these three remain: faith, hope and love. But the greatest of these is love.”  Know that God loves you and that he commands us to love others.  When we do this we are abiding by his Word. 

As the Father has loved me, so have I loved you. Abide in my love.  If you keep my commandments, you will abide in my love, just as I have kept my Father’s commandments and abide in his love. These things I have spoken to you, that my joy may be in you, and that your joy may be full. “This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. You are my friends if you do what I command you. No longer do I call you servants, for the servant does not know what his master is doing; but I have called you friends, for all that I have heard from my Father I have made known to you. You did not choose me, but I chose you and appointed you that you should go and bear fruit and that your fruit should abide, so that whatever you ask the Father in my name, he may give it to you. These things I command you, so that you will love one another.  John 15:9-17

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Friday 2.3.12

Posted on 02. Feb, 2012 by in WOD2

Complete 8 rounds:

Sprint a 20 yards – 40 yards– 20 yards Shuttle Drill

-Rest 45 seconds between rounds.
-For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. 

Post fastest and slowest round to comments.

Compare DWOD to 9.26.11

Strength: Tires, Sleds, and Sledges

Bring a heavy sledge hammer to gym. Yes, I did say bring a heavy sledge hammer to the gym. 

1st Annual CrossFit Murphy Dodgeball Tournament

“Top 10 Ways to Get Skinny Fat”

“This is a living creature, not a play toy”

Are you ready for the CrossFit Games Open.  It has already been a whole year since last time we were prepping for the Open WODs to pop up.  What has a year of training done for you?  CrossFit Murphy will be dedicating a couple WOD times a week during the Open to get together and throw down on the Open WOD for that week.  I am not a CrossFit Games competitor, so why should I participate?  It is just like any other day at the gym.  Bring your best A Game Effort and see how it turns out.  The great thing about the Game Open is that EVERYONE can participate, Rx’d, scaled, and beginner.  The fun part is seeing how you stack up to everyone else in the WORLD!  Either you finish in the top 10 or you finish in the top 50,000.  Great, I wasn’t dead last!   So what is this OPEN thing all about? What are the GAMES? OK, you got me….how do I REGISTER?

“Success is no accident.  It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.”~Pele

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Thursday 2.2.12

Posted on 02. Feb, 2012 by in WOD with GOD

Do you ever think about your self worth?  What do you think it is.  Most people don’t feel very good about themselves and could pick out 10 things they would change.  God thought we were worth a lot since he sent his only Son to die for us.  David wrote in Psalm, we are fearfully and wonderfully made.  Think about how much Christ loves you and wants you to know that.  In Luke 12:7, “Indeed, the very hairs of your head are all numbered. Don’t be afraid; you are worth more than many sparrows.”  Think about he knows the number of hairs on your head.  There is no parent on this earth that knows that about their child.  He knows every little detail about his children.

For you created my inmost being;
   you knit me together in my mother’s womb.
 I praise you because I am fearfully and wonderfully made;
   your works are wonderful,
   I know that full well.
 My frame was not hidden from you
   when I was made in the secret place,
   when I was woven together in the depths of the earth.
 Your eyes saw my unformed body;
   all the days ordained for me were written in your book
   before one of them came to be.
 How precious to me are your thoughts,God!
   How vast is the sum of them!
 Were I to count them,
   they would outnumber the grains of sand—
   when I awake, I am still with you.
Psalm 139:13-18

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Thursday 2.2.12

Posted on 01. Feb, 2012 by in WOD2

For time:

20 Thrusters (95/65)
20 Sumo Deadlift High Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)

Complete 4 burpees each minute on the minute before moving onto the barbell. Stop every minute to complete burpees and only move on to the next barbell movement after completing 20 reps. Athlete may rest only after completing 4 burpees for the minute.

Strength: Back Squat 5-5-5

Registration for The CrossFit Games OPEN is up! Click here to register!
First Open WOD comes up February 22nd!

A Welcome to CrossFit Murphy Newcomers-from Matt G.

1st Annual CrossFit Murphy Dodgeball Tournament

What if someone NO REPS you?-CrossFit One World

Lever Muscle Up To Planche On A Table-Video

Mobility and health: Some thoughts

CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD this Saturday.  WOD with GOD begins around 10:15am.

“There is a thought in your mind right now. The longer you hold on to it, the more you dwell upon it, the more life you give to that thought. Give it enough life, and it will become real. So make sure the thought is indeed a great one.”~Ralph Marston

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