WOD

Saturday 7.5.14

Posted on 04. Jul, 2014 by in WOD2

For time:

Run 5k

CrossFit Murphy will be closed today.

“Those who expect to reap the blessings of freedom, must, like men, undergo the fatigue of supporting it.”~Thomas Paine

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Friday 7.4.14

Posted on 03. Jul, 2014 by in WOD2

Happy 4th of July!!

Enjoy your friends and family!!!

CrossFit Murphy will be closed today.

“How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!”~Thomas Jefferson

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Thursday 7.3.14

Posted on 02. Jul, 2014 by in WOD2

4 rounds for time of:

10 Deadlifts (225/155)
15 Burpees
20 Wall Balls (20/14)
25 Ab Mat Sit Ups
400 M Run

Rx’d + (275/185…Toes to Bar)

“My Gym Is Different”-Video

Schedule:

-There will be No CrossFit Kids Tuesday, July 1st or Thursday, July 3rd.
-CrossFit Murphy will be closed Friday, July 4th and Saturday, July 5th.

“It is easy to take liberty for granted, when you have never had it taken from you.”~Author unknown

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Wednesday 7.2.14

Posted on 01. Jul, 2014 by in WOD2

10 rounds of:

Minute 1-10 Push Presses (115/80)
Minute 2-15 KB Swings
Minutes 3-50 Double Unders

The Story In The Mid Atlantic

Schedule:

-There will be No CrossFit Kids Tuesday, July 1st or Thursday, July 3rd.
-CrossFit Murphy will be closed Friday, July 4th and Saturday, July 5th.

I will praise you, O lord, with all my heart; I will tell of all your wonders.  I will be glad and rejoice in you; I will sing praise to your name, O Most High.~Psalm 9:1-2

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Tuesday 7.1.14

Posted on 30. Jun, 2014 by in WOD2

For time:

50 Chin Ups
100 Push Ups (deload)
Run 1 mile (MHS Loop)

Compare to 12.12.11

1) 4 rounds not for time of:

10 DB One Arm Row (10 each)
15 Kneeling Banded Chest Pulls
15 GHD Sit Ups

Schedule:

-There will be No CrossFit Kids Tuesday, July 1st or Thursday, July 3rd.
-CrossFit Murphy will be closed Friday, July 4th and Saturday, July 5th.

”When you want to succeed as bad as you want to breathe, then you’ll be successful.”~Eric Thomas

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Monday 6.30.14

Posted on 29. Jun, 2014 by in WOD2

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

6 Power Cleans (135/95)
9 Front Squats (135/95)
12 Box Jump on and Overs (24/20)

Rx’d + (165/110)

1) Back Squat (find a 10 rep max)

“When people don’t know how to change something, they often start searching for a way to justify failure, rather than thinking about how they could try doing something different to make it work.~Richard Bandler

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Sunday 6.29.14

Posted on 28. Jun, 2014 by in WOD2

Rest Day

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Saturday 6.28.14

Posted on 27. Jun, 2014 by in WOD2

For time:

400 M Run
30 KB Swings (70/53)
400 M Run
20 KB Swings (70/53)
400 M Run
10 KB Swings (70/53)

1) Close Grip Bench 5 x 7

2) Alternating with a partner complete max rounds in 6 minutes of:

10 Plyo Push Ups

But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.~ 1 Samuel 16:7

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Friday 6.27.14

Posted on 26. Jun, 2014 by in WOD2

Complete the following every 2 minutes for 20 minutes:

3 Muscle Ups
5 Power Snatches
7 Burpees

Post loads to comments.

Compare loads to HERE

Be still before the Lord and wait patiently for him; do not fret when people succeed in their ways, when they carry out their wicked schemes.~Psalms 37:7

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Thursday 6.26.14

Posted on 25. Jun, 2014 by in WOD2

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

30 Double Unders
20 Wall Balls (20/14)
10 Toes to Bar

1) Complete 3 Back Squats every 2 minutes for 12 minutes

Read Em’And Eat

Schedule:

-There will be No CrossFit Kids Tuesday, July 1st or Thursday, July 3rd.
-CrossFit Murphy will be closed Friday, July 4th and Saturday, July 5th.

“It’s not about perfect. It’s about effort, and when you implement that effort into your life…every single day, that is where transformation happens. That is how change occurs…Remember why you started.”

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Our next Foundations class will begin Monday, July 7th 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.

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