Sunday 3.16.14

Posted on 15. Mar, 2014 by in WOD2

Rest Day

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Saturday 3.15.14

Posted on 14. Mar, 2014 by in WOD2

Every minute on the minute for 20 minutes:

Even minutes-200 M Run
Odd minutes-1 round of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

1) 4 rounds not for time of:

Max reps Bar Dips
35 Ab Mat Sit Ups

“Well done is better than well said.”~Benjamin Franklin

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Friday 3.14.14

Posted on 13. Mar, 2014 by in WOD2

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

10 Deadlifts (135/95)
15 Box Jumps (24/20)
15 Deadlifts (185/135)
15 Box Jumps (24/20)
20 Deadlifts (225/155)
15 Box Jumps (24/20)
25 Deadlifts (275/20)
15 Box Jumps (24/20)
30 Deadlifts (315/205)
15 Box Jumps (24/20)
35 Deadlifts (365/225)
15 Box Jumps (24/20)

1) 4 rounds not for time of:

7 Bench Press reps
10 Box Jumps (24/20)

14.3 Standards Here

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.~Colossians 3:23-24

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Thursday 3.13.14

Posted on 12. Mar, 2014 by in WOD2

Teams of 2 complete:

With a 10 minute continuously running clock complete:

600 M Run (both partners)
Max Wall Balls (20/14) in the time remaining

Rest 2 minutes…

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

100 Double Unders
15 Power Clean and Jerks (135/95)

Partition reps any way you choose with only one partner working at a time.

CrossFit Games Update: March 11, 2014-Video

CrossFit Games 14.2 Male Leader- Irving Hernandez-Video

CrossFit Games 14.2 Female Leader Camille Leblanc Bazinet-Video

The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself.”~Bo Bennett

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Wednesday 3.12.14

Posted on 11. Mar, 2014 by in WOD2

15-12-9-12-15 reps for time of:

KB Swings (70/53)
Box Jumps (24/20)
Toes to Bar

Rx’d + Rest 5 minutes…

15 Muscle Ups for time

1) Deadlift 3 x 5

What Do My Shoulders Do When I Sleep?-Video

At 211 degrees…water is hot.  At 212 degrees…it boils… and with boiling water, comes steam…and steam can power a locomotive…and it’s that one extra degree that…MAKES ALL THE DIFFERENCE

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Tuesday 3.11.14

Posted on 10. Mar, 2014 by in WOD2

For time:

Run 1 Mile (MHS loop)
50 Push Ups (deload)
800  M Run (MMS)
25 Push Jerks (115/80)
400 M Run
25 Push Presses (115/80)
200 M Run
50 Push Ups (deload)

Rx’d + (135/95)

Pride goes before destruction, and a haughty spirit before a fall. It is better to be of a lowly spirit with the poor than to divide the spoil with the proud.~Proverbs 16:18-19

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Monday 3.10.14

Posted on 09. Mar, 2014 by in WOD2

Complete the following every 2 minutes for 20 minutes:

3 Power Cleans
5 Front Squats
7 Burpees

Post loads and fastest and slowest rounds to comments.

How CrossFit (and the Open) Connects Us All

Open WOD 14.2 will be made up the last 15 minutes of each session today.

“Once we accept our limits, we go beyond them.”~Albert Einstein

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Sunday 3.9.14

Posted on 08. Mar, 2014 by in WOD2

Rest Day

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Saturday 3.8.14

Posted on 07. Mar, 2014 by in WOD2

“Blind Date”

You don’t know what you get until you show up!!!!

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.”~Pat Sherwood

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Friday 3.7.14

Posted on 06. Mar, 2014 by in WOD2

Open WOD 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00 minutes

2 rounds of:

10 Overhead Squats (95/65)
10 Chest to Bar Pull Ups

From 3:00-6:00 minutes

2 rounds of:

12 Overhead Squats (95/65)
12 Chest to Bar Pull Ups

From 6:00-9:00 minutes

2 rounds of:

14 Overhead Squats (95/65)
14 Chest to Bar Pull Ups

Following same pattern until you fail to complete both rounds within the 3 minutes

Open Announcement 14.2: Archived Footage-Video

“You care so much you feel as though you will bleed to death with the pain of it.~J.K. Rowling

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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!!

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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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