Thursday 12.29.16

Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:

1 Power Clean (205/140)
1 Muscle Up
2 Power Cleans (205/140)
2 Muscle Ups
3 Power Cleans (205/140)
3 Muscle Ups
Continue on through 4/4…5/5…6/6 and so forth.

Compare to HERE

1) Bench Press 7-5-3-5-7

The Three Amigos of EGO when working with kids-CrossFit Journal

“Unless you change how you are,you will always have what you’ve got.”~Jim Rohn

Wednesday 12.28.16

Every minute on the minute for 8 minutes complete:

Minute 1-30 KB Swings (AHAP)
Minute 2-Rest
Rest 3 minutes…

Complete the following for time:

200 M Run
400 M Run
600 M Run
800 M Run (MMS)

Compare to HERE

1) Max Rope Climbs in 4 minutes

“No man can climb out beyond the limitations of his own character.”~John Morley

Tuesday 12.27.16

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

18 Wall Balls (20/14)
12 Push Presses (115/80)
9 Strict Ring Dips

1) Back Squat (work to heavy 3)

2) 3 rounds not for time of:

16 Overhead Walking Lunges (45/25)
30 In and Outs

We will begin our new year Nutrition Challenge Tuesday, January 3rd.  The challenge will be in teams of 2 so find a partner to keep you accountable.  Details will be posted as we get closer to the new year.

But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.  But he must ask in faith without any doubting, for the one who doubts is like the surf of the sea, driven and tossed by the wind.  For that man ought not to expect that he will receive anything from the Lord, being a double-minded man, unstable in all his ways.~James 1:5-8

Monday 12.26.16

Complete the following:

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

5 Deadlifts (225/155)
20 Double Unders
Rest 2 minutes…

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

5 Power Cleans (155/105)
7 Box Jumps (24/20)
Rest 2 minutes…

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

5 Power Snatches (115/80)
5 Burpees

Rx’d + (275/185…185/125…135/95)


Monday, December 26th-9:00am and 5:30pm only (No CrossFit Kids)

“We need to pay heed to the many silences in our lives….each silence has a character of its own.”~Kent Nerburn

Sunday 12.25.16

Merry Christmas!!!

In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. (This was the first census that took place while Quirinius was governor of Syria.) And everyone went to their own town to register.  So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David.  He went there to register with Mary, who was pledged to be married to him and was expecting a child.  While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son.  She wrapped him in cloths and placed him in a manger, because there was no guest room available for them. And there were shepherds living out in the fields nearby, keeping watch over their flocks at night.  An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified.  But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people.  Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.  This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”  Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,“Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.”  When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.” So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger.  When they had seen him, they spread the word concerning what had been told them about this child, and all who heard it were amazed at what the shepherds said to them.  But Mary treasured up all these things and pondered them in her heart.  The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.~Luke 2:1-20

Saturday 12.24.16

CrossFit Murphy will be closed today.  Enjoy the weekend with your family and friends!!


Saturday, December 24th-Closed
Sunday, December 25th-Closed
Monday, December 26th-9:00am and 5:30pm only (No CrossFit Kids)

Friday 12.23.16

Complete the following with a 18 minute continuously running clock:

Run 1 Mile (MHS reverse loop)

As many rounds and reps with the time remaining of:

5-10-15-20-25-30-35 and so forth reps of:

Power Snatches (95/65)
Double Ab Mat Sit Ups (x 2)


We will have our annual Christmas party tonight, December 23rd from 7:00-10:00pm at the gym.  The meal will be catered to the gym.  The cost will be $10 per person.  See you there!!!

Friday, December 23rd-Regular Schedule
Saturday, December 24th-Closed
Sunday, December 25th-Closed
Monday, December 26th-9:00am and 5:30pm only (No CrossFit Kids)

“If you complain about the world moving too fast, slow down.”~Mike Dolan

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