Saturday 10.8.16

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CrossFit Murphy will be closed today to support all those competing in Beer City Beatdown.  Do Work!!!

Friday 10.7.16

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Complete the following:

Max reps in 2 minutes of:

DB One Arm Snatches (50/35)
Ab Mat Sit Ups
Wall Balls (20/14)
Row (Cals)
Strict Ring Dips

Rest 1 minute between each movement

Max reps in 1 minute of:

DB One Arm Snatches (50/35)
Ab Mat Sit Ups
Wall Balls (20/14)
Row (Cals)
Strict Ring Dips

Rest 30 seconds between each movement

Rx’d + (70/53)

CrossFit Murphy will be closed Saturday, October 8th to travel to Beer City Beatdown.  Good luck to all those competing!!!

“If it is to be, it is up to me.”

Thursday 10.6.16

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

200 M Run
8 Toes to Bar
10 Box Jump on and Overs (24/20)
12 True Push Ups

CrossFit Murphy will be closed this Saturday, October 8th to travel to Beer City Beatdown.  Good luck to all those competing!!!!

“When he walks he casts a shadow of purpose.”~Terri Guillemets

Wednesday 10.5.16

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3 rounds of:

Complete the following with a 3 minute running clock:

9 Power Snatches (115/80)
15 Power Cleans (115/80)
21 Deadlifts (115/80)
As many Burpees as possible in the time remaining
Rest 3 minute between each round

Rx’d + (135/95)

1) Every minute on the minute for 10 minutes complete:

3 Cleans (increase loads every 2 minutes)

“Adolescence is a period of rapid changes.  Between the ages of 12 and 17, for example, a parent ages as much as 20 years.”

Tuesday 10.4.16

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3 rounds for time of:

400 M Run
15 Front Squats (155/105)
15 Chest to Bar Pull Ups

1) Back Squat 7-5-3-5-7

For where your treasure is, there your heart will be also.~Matthew 6:21

Monday 10.3.16

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Complete the following for time:

21-18-15-12-9-6-3 reps of:

KB Swings (53/35)
Push Presses (95/65)
Complete 30 Double Unders after each set

Rx’d+ (70/53…115/80)

1) Push Press 5-5-5 (climbing)

3 rounds not for time of:

Max reps Strict Bar Dips
12 Evil Wheels

“Discipline is remembering what you want.”~David Cambell

Sunday 10.2.16

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Rest Day

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