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WOD

Sunday 6.5.16

Posted on 05. Jun, 2016 by in WOD2

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Rest Day

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Saturday 6.4.16

Posted on 03. Jun, 2016 by in WOD2

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Complete each of the following with a 4 minute running clock:

400 M Run
Row for Max Cals in the time remaining
Rest 1 minute…

400 M Run
Max Handstand Push Ups in the time remaining
Rest 1 minute…

400 M Run
Max DB One Arm Snatches (70/50 alternating) in the time remaining

1) Every minute on the minute for 12 minutes:

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

“Do not complain about things in your life you permit to happen.”

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Friday 6.3.16

Posted on 02. Jun, 2016 by in WOD2

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30-20-10 reps for time of:

Wall Balls (20/14)
KB Swings (53/35)
Burpees

1) Max Distance KB/DB Farmer’s Carry (200 M Route) in 7 minutes

“If you aren’t fired with enthusiasm, you will be fired with enthusiasm.”~Vince Lombardi

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Thursday 6.2.16

Posted on 01. Jun, 2016 by in WOD2

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

1 Legless Rope Climb
2 Cleans
3 High Box Jumps
4 Bench Press Reps

Post loads and height to comments.

A Letter from General George S. Patton to His Son

“I am sure that if every leader who goes into battle will promise himself that he will come out either a conqueror or a corpse he is sure to win.  There is no doubt of that.  Defeat is not due to losses but to the destruction of the soul of the leaders. “~General George S. Patton

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Wednesday 6.1.16

Posted on 31. May, 2016 by in WOD2

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Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

2) Teams of 2 alternate to complete as many rounds and reps as possible in 5 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“Truth is the most valuable thing we have, so I try to conserve it.”~Mark Twain

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Tuesday 5.31.16

Posted on 30. May, 2016 by in WOD2

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3 rounds of:

As many rounds and reps as possible in 3 minutes of:

5 Power Snatches (135/95)
30 Double Unders
Rest 1 minute

1) Deadlift 10-8-6-4-2 (climbing)

“Too many people overvalue what they are not and undervalue what they are.”~Malcolm S. Forbes

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Monday 5.30.16

Posted on 29. May, 2016 by in WOD2

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“Murph”

For time:

Run 1 Mile (MHS Loop)
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile (MHS Loop)

Partition the Pull Ups, Push Ups, and Air Squats as needed.  Start and finish with a Mile Run.  If you’ve got a twenty pound vest or body armor, wear it.

Compare to 5.25.15

Lt. Michael P. Murphy-Video

Memorial Day Schedule:

-9:00am Class Only

“Remind oneself continually of one of those who practiced virtue in days gone by.”~Marcus Aurelius

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Sunday 5.29.16

Posted on 29. May, 2016 by in WOD2

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Rest Day

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Saturday 5.28.16

Posted on 27. May, 2016 by in WOD2

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As many rounds and reps as possible in 8 minutes of:

5 Bench press reps
8 Russian KB Swings

1) Every minute on the minute for 12 minutes:

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

 “I believe that all wisdom consists in caring immensely for a few right things, and not caring a straw about the rest.”~John Buchan

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Friday 5.27.16

Posted on 26. May, 2016 by in WOD2

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3 rounds for time of:

400 M Run
12 Deadlifts (275/185)
36 Wall Balls (20/14)

Memorial Day Schedule:

We will only have one class on Monday, May 30th at 9:00am.

Paleo Potluck tonight following the 5:30 session!!!

“We are seldom happy with what we now have, but would go to pieces if we lost any part of it.”~Mignon McLaughlin

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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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