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Saturday 1.9.16

Posted on 08. Jan, 2016 by in WOD2


Teams of 3 complete the following for time:

30 Bench Press reps (bodyweight/.75 bodyweight)
600 M Sled Pull/600 M Farmer’s Carry (AHAP)
20 Bench Press reps (bodyweight/.75 bodyweight)
600 M Sled Pull/600 M Farmer’s Carry (AHAP)
10 Bench Press reps (bodyweight/.75 bodyweight)

Only one partner working at a time to accomplish Bench Presss reps each.  Partners will rotate while one person performs Sled Pull, one person performs Farmer’s Carry, and one person rest.

1) Devote 10 minutes to “Goat” work

Why You Wrap Your Thumbs Around The Bar When You Bench Press!

“It is with our passions as it is with fire and water; they are good servants, but bad masters.”~Roger L’Estrange, Aesop’s Fables, 1692

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Friday 1.8.16

Posted on 07. Jan, 2016 by in WOD2


With a continuously running clock, do one Burpee and one Deadlift (225/155) the first minute, two Burpees and two Deadlifts (225/155) the second minute, three Burpees and three Deadlifts (225/155) the third minute… continuing as long as you are able to complete both movements within the minute.

Rx’d + (275/185)

Use as many sets each minute as needed.

Resolve to Make This Your Best CrossFit Year Ever

Thursday, January 28th and continuing on every last Thursday each month will be “Bring a Friend Day”!!!

The creation of the heavens and the earth and everything in them was completed.  On the seventh day, having finished his task, God rested from all his work.  And God blessed the seventh day and declared it holy, because it was the day when he rested from his work of creation.~Genesis 2:1-3

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Thursday 1.7.16

Posted on 06. Jan, 2016 by in WOD2



5 rounds for time of:

400 M Run
15 Overhead Squats (95/65)

Rx’d + (135/95)

Compare to 8.6.15

1) Tabata 8 x 20 x 10

Bench Isometric Hollow Hold
Ab Mat Sit Ups

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

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Wednesday 1.6.16

Posted on 05. Jan, 2016 by in WOD2


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

3 Muscle Ups
6 Handstand Push Ups
12 Russian KB Swings (70/53)

Compare to 1.27.15

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Presses
10 Supine Bar Rows (20)
Max reps Unbroken Plyo Push Ups (chest touches plate)

CrossFit Murphy will kickoff our 2016 Teens program on Tuesdays and Thursdays next week, January 12th from 3:20-4:20pm!!

The 2016 CrossFit Games Open and Why I Love It!!!-Video

“Striving for success without hard work is like trying to harvest where you haven’t planted.”~David Bly

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Tuesday 1.5.16

Posted on 04. Jan, 2016 by in WOD2


As many rounds and reps as possible in 16 minutes of:

9 Power Cleans (155/105)
12 Knees to Elbows
15 Box Jump on and Overs (24/20)

Rx’d + (185/125)

“Smooth seas do not make skillful sailors.”~African Proverb

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Monday 1.4.16

Posted on 03. Jan, 2016 by in WOD2


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

Thrusters (95/65)
Complete 25 Double Unders after each set

Rx’d + (115/80)

1) Back Squat (5 rep max)

“We don’t see things as they are, we see them as we are.”~Anais Nin

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Sunday 1.3.16

Posted on 02. Jan, 2016 by in WOD2


Rest Day

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Saturday 1.2.16

Posted on 01. Jan, 2016 by in WOD2


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

5 Deadlifts (275/185)
15 Wall Balls (20/14)
3 Muscle Ups

1) Devote 15 minutes to “Goat” work

CrossFit Murphy will resume regular schedule today.

“Many people look forward to the new year for a new start on old habits.”

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Friday 1.1.16

Posted on 31. Dec, 2015 by in WOD2

Just me and you at 530

Happy New Year!!!

CrossFit Murphy will be closed today.

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Thursday 12.31.15

Posted on 30. Dec, 2015 by in WOD2


As many rounds and reps as possible in 14 minutes of:

40 Box Jumps (24/20)
30 Snatches (75/45)
30 Box Jumps (24/20)
30 Snatches (135/75)
20 Box Jumps (24/20)
30 Snatches (165/100)
10 Box Jumps (24/20)
As many reps as possible in time remaining of Snatches (210/120)

Compare to 8.11.14

Holiday Schedule:

-Thursday, December 31st-Regular Schedule
-Friday, January 1st-Closed
-Saturday, January 2nd-Resume Regular Schedule

“The second half of a man’s life is made up of nothing but the habits he has acquired during the first half.”~Feodor Dostoevski

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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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