WOD

Sunday 12.1.13

Posted on 01. Dec, 2013 by in WOD2

Rest Day

Tomorrow will be the final day of our Nutrition Challenge.  The BOD POD will be here tomorrow as well.  We will have slots open throughout the afternoon, but out of courtesy for the test administrator, please schedule test with times between 3:00 and 6:00 so he doesn’t have open windows of no testing.  As test slots begin to fill, please change times to make them more consolidated.  There will not be as many testing this time as there was last time.  Register for test time HERE

Instructions for testing:

Please do not exercise, eat, or drink for 2 hours before your test, and wear or bring form-fitting clothing. Appropriate clothing is:

Men: spandex compression shorts
Women: spandex shorts and sports bra, one-piece bathing suit, or two-piece bathing suit (no underwire)

Please arrive at least 5 minutes before your appointment start time.

For the test to be $30 we must have minimum of 30 people. If less than 30, test will be $35. Please pay Erik or Allison check or cash prior to test to keep the testing on schedule.

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Saturday 11.30.13

Posted on 29. Nov, 2013 by in WOD2

“Nutts”

For time:

10 Handstand Push Ups
15 Deadlifts (250/170)
25 Box Jumps (30/20)
50 Pull Ups
100 Wallballs (20/14)
200 Double Unders
400 M Run (45/25)

Compare to 12.24.10

“Tomorrow is fresh, with no mistakes in it. “~L.M. Montgomery

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Friday 11.29.13

Posted on 28. Nov, 2013 by in WOD2

“Team WOD”

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner of in 10 minutes of:

1 Power Clean and Jerk (155/105)
2 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (155/105)

Rx’d + (185/125)

Reps do not have to be unbroken but the reps must be completed before partner can begin. For example, partner A performs one rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through the 1, 2, 3…1,2,3 rep scheme.

Rest 3 minutes…

With a 12 minute continuously running clock complete:

800 M Run (both partners MMS)
Max Lateral Burpees in the time remaining

Thanksgiving Judgement Day

Friday-10:00am class only
Saturday-9:00am

“Never count your days, make your days count.”

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Thursday 11.28.13

Posted on 27. Nov, 2013 by in WOD2

Happy Thanksgiving!!

Thursday-Closed
Friday-10:00am class only “Black Friday Throwdown”
Saturday-9:00am

Yours, O LORD, is the greatness and the power and the glory and the majesty and the splendor, for everything in heaven and earth is yours. Yours, O LORD, is the kingdom; you are exalted as head over all. Wealth and honor come from you; you are the ruler of all things. In your hands are strength and power to exalt and give strength to all.  Now, our God, we give you thanks, and praise your glorious name.~1 Chronicles 29:11-13

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Wednesday 11.27.13

Posted on 26. Nov, 2013 by in WOD2

For time:

50 KB Swings (53/35)

then…

20-15-10 reps of:

Front Squats (135/95)
Pull Ups

Rx’d + (165/110)

1) Back Squat 3-3-3-3

2) 3 rounds of:

Max Double Unders in 2 minutes
Rest 1 minute

Wednesday-Regular Schedule (no CrossFit Kids today)
Thursday-Closed
Friday-10:00am class only “Black Friday Throwdown”
Saturday-9:00am

“Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving.”~W.T. Purkiser

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Tuesday 11.26.13

Posted on 25. Nov, 2013 by in WOD2

As many reps as possible of the following sequence in 10 minutes of:

30 Snatches (75/45)
30 Snatches(135/75)
30 Snatches (165/100)
As many Snatches (210/120) as possible in time remaining

Power Snatch or Squat Snatch is acceptable.  Complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 minutes.

Compare to 1.17.13 or 3.1.12

1) Bench Press 1 x Max Reps (225/125…185/115…155/105..choose one load)

2) As many rounds and and reps in 6 minute alternating with a partner of:

10 Dynamic Push Ups

Project Mayhem Wednesday Workout-Snatch EMOM-Video

Ben Smith 300lb Snatch-Video

What If Everything We “Know” About Resistance Training For Children Is Based On Myth?

Wednesday-Regular Schedule (no CrossFit Kids today)
Thursday-Closed
Friday-10:00am class only “Black Friday Throwdown”
Saturday-9:00am

“It is our choices, that show what we truly are, far more than our abilities.”~J. K Rowling

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Monday 11.25.13

Posted on 24. Nov, 2013 by in WOD2

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

12 Box Jumps (24/20)
9 Push Jerks (115/75)
6 Burpees

Rx’d + (135/95)

1) 1) 3 x 2 Clean and Jerk

2) 3 rounds not for time of:

12 Evil Wheels
1 set of 12 reps of Banded Delt Complex

Just Do It!-Mark’s Daily Apple

Why Athletes Know More Than Doctors

Wednesday-Regular Schedule (no CrossFit Kids today)
Thursday-Closed
Friday-10:00am class only “Black Friday Throwdown”
Saturday-9:00am

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

Hear, O Israel: The Lord our God, the Lord is one.  Love the Lord your God with all your heart and with all your soul and with all your strength.These commandments that I give you today are to be on your hearts. Impress them on your children.  Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up. Tie them as symbols on your hands and bind them on your foreheads.Write them on the doorframes of your houses and on your gates.~Deuteronomy 6:4-9

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Sunday 11.25.13

Posted on 24. Nov, 2013 by in WOD2

Rest Day

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Saturday 11.23.13

Posted on 23. Nov, 2013 by in WOD2

10 rounds of:

Minute 1-6 Hang Power Clean and Jerks (135/95)
Minute 2-1 round of “Cindy”
Minute 3-200 M Run

Rx’d +

10 rounds of:

Minute 1-2 Hang Power Snatches + 4 Overhead Squats (165/110)
Minute 2-1 round of “Nate”
Minute 3-200 M Run

The Female Guide to Getting Lean

Our Snowbird trip is cancelled for today. We will reschedule this trip as soon as possible.

Wednesday-Regular Schedule (no CrossFit Kids today)
Thursday-Closed
Friday-10:00am class only
Saturday-9:00am

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

“Tomorrow is fresh, with no mistakes in it.”~L.M. Montgomery

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Friday 11.22.13

Posted on 21. Nov, 2013 by in WOD2

3 person teams complete the following:

4 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

1) As many rounds and reps as possible alternating with a partner in 7 minutes of:

7 Toes to Bar

The Artist & The Olympian With Donny Shankle-Video

10 Little Tips To Help You Sound Like A More Seasoned Athlete -Lift Big, Eat Big

Top 5 Reasons You Are Not Losing Weight On The Paleo Diet

Kids These Days Are Really Out of Shape-The Wire

With the forecast showing rain for Saturday morning and the afternoon looking windy and cold we will cancel our Snowbird trip for this Saturday.  We will reschedule this trip as soon as possible. 

Wednesday-Regular Schedule (no CrossFit Kids today)
Thursday-Closed
Friday-10:00am class only
Saturday-9:00am

“Performance is directly correlated with intensity.  Intensity is directly correlated with discomfort.”~Greg Glassman

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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