WOD

Friday 12.20.13

Posted on 19. Dec, 2013 by in WOD2

With an 8 minute running clock perform:

“Isabel”

For time:

30 Power Snatches (135/95)

At the 8 minute mark begin:

Teams of 2 complete the following for time of:

100 KB Swings
100 Toes to Bar
100 Burpees (may only do Burpees while partner holds static ring hold)

Only one partner working at a time.

1) 4 x 2 Snatch (must reset between each rep)

I Can Do 10 Muscle Ups…Prove It-Video

Holiday Schedule:

Monday, December 23-Regular Schedule
Tuesday, December 24-8:15am class only…No afternoon sessions
Wednesday, December 25-Closed
Thursday, December 26-No Morning Classes…Afternoon sessions regular schedule
Friday, December 27-Regular schedule
Tuesday, December 31-Regular schedule…No 6:30pm Class
Wednesday, January 1-Closed
Thursday, January 2-Resume normal schedule

“Believe in yourself!  Have faith in your abilities!  Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”

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Thursday 12.19.13

Posted on 18. Dec, 2013 by in WOD2

For time:

Run 5k (Chophouse)

Compare to 2.27.13

“Success has nothing to do with what you gain in life or accomplish for yourself.  It’s what you do for others.”~Danny Thomas

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Wednesday 12.18.13

Posted on 17. Dec, 2013 by in WOD2

As many rounds as possible in 20 minutes of:

1 Deadlift
2 Rope Climbs
3 High Box Jumps
4 Bench Press Reps

Post loads and height to comments.

1) Devote 15 extra minutes to mobility

Klovov 395lb Thruster/Push Press Complex-Video

Prodigal Son Returns Less Fit With Pat Sherwood

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”~Vince Lombardi

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Tuesday 12.17.13

Posted on 16. Dec, 2013 by in WOD2

As many rounds and reps as possible in 10 minutes of:

6 Hang Power Clean and Jerks (135/95)
12 Push Ups (deload)
24 Double Unders

Rx’d + (155/105)

1) Complete 1 Power Clean every 20 seconds for 7 minutes

2) 5 rounds not for time of:

3-5 Muscle Ups
5 Deficit Handstand Push Ups

In Klokov We Trust-A Journey of Strength-Video

Solving Front Rack Problems With Kelly Starrett-Video

Way Down in the Hole By Donny Shankle

“I was never talented, and no one will ever call me talented, I am just a workaholic.”~Dimitry Klovov

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Monday 12.16.13

Posted on 15. Dec, 2013 by in WOD2

As many reps as possible in 8 minutes of:

Wall Balls (20/14)
Every minute on the minute complete 5 Burpees

Post total reps to comments.

1) Back Squat (work to heavy 5)

2) Row for max Cals in 3 minutes

3) 3 x 15 GHD Sit Ups

Murphy Settles Old Score With Plymouth 

Congratulations to Hannah and Julie on being our overall winners of the nutrition challenge!!!

If we boast at all, we boast in the Lord.~2 Corinthians 10:17

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Sunday 12.15.13

Posted on 14. Dec, 2013 by in WOD2

Rest Day

Congratulations to Tim Nightingale on his 2nd place finish at Winter WODerland in Alpharetta!!

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Saturday 12.14.13

Posted on 14. Dec, 2013 by in WOD2

5 rounds for time of:

5 Power Cleans
10 KB Overhead Lunges (alternating)
15 Bench Press reps
20 KB Swings
25 KB Ab Twists

Post loads and time to comments.

1) Shoulder Press 5 x 5

Ben Smith 365lb Clean-Video

4 Tips For Visiting A CrossFit Gym While Traveling

“It is a good thing to be rich, and it is a good thing to be strong, but it is a better thing to be loved of many friends.”~Euripides

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Friday 12.13.13

Posted on 12. Dec, 2013 by in WOD2

“Cindy”

As many rounds and reps as possible in 20 minutes of:

5 Pull Ups
10 Push Ups
15 Air Squats

or…..

“Mary”

As many rounds and reps as possible in 20 minutes of:

5 Handstand Push Ups
10 Pistols
15 Pull Ups

Compare “Cindy” to 8.19.13

Don’t Listen To Rich Froning

Why Are ACL Tears On The Rise?

CrossFit Murphy will be having our annual Christmas Party tonight at 7:00pm at The Ridges Resort in Hiawassee.

“Friendship is the hardest thing in the world to explain. It’s not something you learn in school. But if you haven’t learned the meaning of friendship, you really haven’t learned anything.”

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Thursday 12.12.13

Posted on 12. Dec, 2013 by in WOD2

6 rounds for time of:

5 Deadlifts (275/185)
10 Box Jump On and Overs (24/20)

1) Every minute on the minute for 14 minutes complete:

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

My Mile Time Is Like?-Video

9 Strength Training Mistakes We’ve All Made and How to Fix Them

CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee.

“Everybody has talent, but ability takes hard work.”

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Wednesday 12.11.13

Posted on 11. Dec, 2013 by in WOD2

Max reps in 2 minutes each of:

Double Unders
Ab Mat Sit Ups
Overhead Squats (95/65)
DB One Arm Snatches (50/35)
Row (Cals)

Rest 1 minute between each movement

Max reps in 1 minute each of:

Double Unders
Ab Mat Sit Ups
Overhead Squats (95/65)
DB One Arm Snatches (50/35)
Row (Cals)

Rest 30 seconds between each movement

Rx’d + (70/50)…(135/95)

1) 4 x 1 Snatch + 1 Overhead Squat

“No Rep” With Pat Sherwood

Why Is Sitting In A Desk All Day Acceptable For Our Children-The Herald Sun

CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee.

Come unto Me all ye that labor and are heavy laden, and I will give you rest.Take My yoke upon you and learn of Me, for I am meek and lowly in heart, and ye shall find rest unto your souls.For My yoke is easy, and My burden is light.~Matthew 11:28-30

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Get Started

Our next Foundations class will begin Monday, April 14th at 6:15pm. Classes will run Monday, Tuesday, and Thursday for 2 weeks. Contact us at crossfitmurphy@gmail.com to sign up!!

Contact Us

CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com or call us at 828-361-2289

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.

Schedule

Monday-Thursday
4:30-5:30pm CrossFit WOD
5:30-6:30pm CrossFit WOD
6:30-7:30pm CrossFit WOD

Monday-Friday
6:00am-7:00am-CrossFit WOD (3 months or prior approval to attend)
8:15am-9:15am-CrossFit WOD

Friday
6:00am-7:00am-Open Gym (3 months or prior approval to attend)
8:15am-9:15am-CrossFit WOD
4:30-5:30pm CrossFit WOD
5:30-6:30pm CrossFit WOD

Saturday

9:00am CrossFit WOD

Sunday

Closed

Recurring Events

Upcoming Events

Crossfit Journal Sample
CrossFit Gymnastics
Mobility WOD