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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