Monday 8.3.15

Posted on 02. Aug, 2015 by in WOD2


As many rounds and reps as possible in 8 minutes of:

4 Power Cleans (155/105)
5 Front Squats (155/105)
6 Lateral Burpees

Rx’d + (185/125)

1) 5 rounds not for time of:

12 Overhead Walking Lunges (45/25)
30 Ab Mat Sit Ups

Save the date!  CrossFit Murphy Summer Social will be Friday, August 21st. 

“Seventy percent of success in life is showing up.”~Woody Allen

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Sunday 8.2.15

Posted on 02. Aug, 2015 by in WOD2


Rest Day

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Saturday 8.1.15

Posted on 31. Jul, 2015 by in WOD2


As many rounds and reps as possible in 15 minutes of:

5 Power Cleans (165/110)
12 Wall Balls (20/14)
3 Muscle Ups

Rx’d + (205/140)

Compare to 11.14.14

1) Every minute on the minute for 10 minutes of:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

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

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Friday 7.31.15

Posted on 30. Jul, 2015 by in WOD2


For time:

Run 1 Mile (MHS loop)
50 KB Swings (53/35)
50 Burpees

Compare to 4.30.15

A man’s pride shall bring him low: but honor shall uphold the humble in spirit.~Proverbs 29:23

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Thursday 7.30.15

Posted on 29. Jul, 2015 by in WOD2


5 rounds each for time of:

Every 4 minutes complete:

600 M Run (1 lap around complex)
12 Toes to Bar

Post fastest and slowest times and loads to comments.

Compare to 2.17.14

1) 7 rounds of:

Plank Hold 40 seconds/20 seconds rest

“Motivation is what gets you started.  Habit is what keeps you going.”~Jim Ryan

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Wednesday 7.29.15

Posted on 28. Jul, 2015 by in WOD2


“Tabata These”

Push Press (95/65)
Double Unders
Deadlift (185/125)
True Push Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

There will be no CrossFit Kids during the month of August with school starting back.  CrossFit Kids will resume again in September.

1) Strict Shoulder Press 4 x 10 (across)

“Come near to God and he will come near to you.”~James 4:8

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Tuesday 7.28.15

Posted on 27. Jul, 2015 by in WOD2


10-9-8-7-6-5-4-3-2-1 reps for time of:

Front Squats (135/95)
Pull Ups

Rx’d + (185/125)

Compare to 2.17.15

1) Back Squat (work to heavy 7)

“Enter through the narrow gate.  For wide is the gate and broad is the road that leads to destruction, and many enter through it.  But small is the gate and narrow the road that leads to life, and only a few find it.”~Matthew 7:13-14

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Monday 7.27.15

Posted on 26. Jul, 2015 by in WOD2


For time:

800 M Run (MMS)
30 Power Cleans (185/125)

Rx’d + (225/155)

1) 3 rounds not for time of:

DB Incline Bench 8-12 reps
15 Kneeling Banded Chest Pulls
Max reps Strict/Weighted Bar Dips
(rest as needed between sets)

“We acquire the strength we have overcome.”~Ralph Waldo Emerson

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Sunday 7.26.15

Posted on 25. Jul, 2015 by in WOD2


Rest Day

Watch the CrossFit Games Live or view archived footage HERE

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Saturday 7.25.15

Posted on 24. Jul, 2015 by in WOD2


7 rounds of:

Every minute on the minute complete:

Minute 1-200 M Run
Minute 2-20 KB Swings
Minute 3- 45 second Plank Hold

1) Every minute on the minute for 10 minutes of:

Even minutes-“Goat 1″
Odd minutes-“Goat 2

“Every day you have to test yourself.  If you don’t, it’s a wasted day.”~Terry Butts, Marine Corps Male Athlete of the Year

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World Class Fitness

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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