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WOD

Sunday 7.10.16

Posted on 09. Jul, 2016 by in WOD2

Best days ever

Rest Day

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Saturday 7.9.16

Posted on 08. Jul, 2016 by in WOD2

DSC_0160

2 rounds each for time of:

Row 1k
Rest 10 minutes

Compare to 9.25.14

1) Every minute on the minute for 14 minutes:

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

“If we have no peace, it is because we have forgotten that we belong to each other.”~Mother Teresa

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Friday 7.8.16

Posted on 07. Jul, 2016 by in WOD2

DSC_0162

21-15-9 reps for time of:

Burpee Pull Ups
Deadlifts (225/155)
400 M Run after each round

Rx’d + (275/185)

Compare to 8.25.15

“It take zero talent to get stronger and to get in shape.”~Jim Wendler

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Thursday 7.7.16

Posted on 06. Jul, 2016 by in WOD2

DSC_0150

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

2 Rope Climbs
20 Wall Balls (20/14)
10 Box Jumps (24/20)

1) Back Squat 3 x 5 (across)

2) 3 rounds not for time of:

16 Overhead Walking Lunges (45/25)
40 Ab Mat Sit Ups

“Nutrition is the foundation of all we do.”

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Wednesday 7.6.16

Posted on 05. Jul, 2016 by in WOD2

DSC_0168

Teams of 3 complete:

As many rounds and reps as possible in 25 minutes of:

150 Double Unders
75 Push Ups (deload)
18 Power Cleans (185/125)

Rx’d + (225/155)

Two partners work while one partner runs 200 M.  Reps may be partitioned any way by the two working partners.  Only one partner may be working at a time to accomplish reps.

“Working hard becomes a habit, a serious kind of fun.  You get self-satisfaction from pushing your self to the limit, knowing that all the effort is going to pay off.”~Mary Lou Retton

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Tuesday 7.5.16

Posted on 04. Jul, 2016 by in WOD2

DSC_0991

For time:

Run 1 Mile (MHS Loop)
20 Push Jerks (115/80)
30 Overhead Squats (115/80)
40 KB Swings (53/35)

Rx’d + (155/105…70/53)

“A true athlete will play through anything until they have no other choice.”~Victorian Leann

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Monday 7.4.16

Posted on 03. Jul, 2016 by in WOD2

flag

Happy 4th of July!!

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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Sunday 7.3.16

Posted on 03. Jul, 2016 by in WOD2

Rhowan

Rest Day

Congratulations to Jeremy and Heather Bresch on the birth of Rhowan!!!

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Saturday 7.2.16

Posted on 01. Jul, 2016 by in WOD2

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Complete the following every 2 minutes for 14 minutes:

3 Bar Muscle Ups
5 Power Snatches
7 Burpees

Post loads to comments.

1) Every minute on the minute for 12 minutes:

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

-Schedule

We will be closed Monday, July 4th.

No discipline seems pleasant at the time, but painful.  Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.  Therefore, strengthen your feeble arms and weak knees. “Make level paths for your feet,” so that the lame may not be disabled, but rather healed.~Hebrews 12:11-13

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Friday 7.1.16

Posted on 30. Jun, 2016 by in WOD2

DSC_0958

6 rounds of:

Every minute on the minute complete:

Minute 1-7 Back Squats
Minute 2-3 Front Squats
Minute 3-12 Toes to Bar

Use the same load for Back Squat and Front Squat.  Post load to comments.

-Schedule

We will be closed Monday, July 4th.

I know not what the future holds, but I know who holds the future.”

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com

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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