Monday 12.31.18

Complete the following:

2 rounds for time of:

50 DU’s
25 Hang Power Cleans (95/65)
50 DU’s
25 Push Presses (95/65)
50 DU’s
25 Burpees

1) 3 rounds not for time of: 

20 Single Arm Landmine Presses (10 each)
20 Single Arm Landmine Rows (10 each)
Max Reps Strict Supine Bar Rows
1:00 Overhead Plate Hold (45/25)

Schedule:
-The apparel order has arrived! Just talk to your coach about picking up your order.
-December 31st- 6AM/8:15AM/10AM classes only
-January 1st- We will be closed…Happy New Year!
-January 2nd- Regular schedule will resume
-We will begin the CFM Transformation Nutrition Challenge on January 7th. Teams of 2 can sign up on the whiteboard. Cost will be $30 per person. All rules/details will be posted Monday afternoon.

“The beginning is the most important part of the work.”~Plato

Sunday 12.30.18

Rest Day

Saturday 12.29.18

Complete the following for time:

200 M Run
25 True Push Ups

400 M Run
50 Ab Mat Sit Ups

600 M Run
100 Double Unders

1) Every minute on the minute for 12 minutes complete:
Even minutes-“Goat 1”
Odd minutes-“Goat 2″

Schedule:
-The apparel order has arrived! 
-December 31st- 6AM/8:15AM/10AM classes only
-January 1st- We will be closed…Happy New Year!
-We will begin the CFM Transformation Nutrition Challenge on January 7th. Teams of 2 can sign up on the whiteboard. Cost will be $30 per person. All rules/details will be posted next week.

“God doesn’t just give us Himself. Sometimes He gives us a few other people in our lives whose voices we can trust.”~Bob Goff

Friday 12.28.18

Teams of 3 complete the following:

As many rounds and reps as possible in 7 minutes of:

50 Back Squats (135/95)
50 Back Squats (155/105)
Max Back Squat reps (185/135)

Rest 3 Minutes

As many rounds and reps as possible in 7 minutes of:

50 Bench Press (95/65)
50 Bench Press (115/80)

Max Bench Press reps (135/95)

Rest 3 Minutes

As many rounds and reps as possible in 7 minutes of:

50 Power Cleans (135/95)
50 Power Cleans (155/105)
Max Power Clean reps (185/135)

Rx’d+ 
Back Squat (155/105, 185/135, 225/155)
Bench Press (135/95, 155/105, 185/135)
Power Clean (155/105, 185/135, 225/155)

Partners may partition reps in any manner with only one partner working at a time. 

“Humans naturally fear adversity, which is ironic because adversity is the only thing that makes us better.”~Ben Bergeron 

Thursday 12.27.18

For time:

2 sets of:
21-15-9
Hang Power Clean+Push Press (95/65)
Lateral Burpees

-Rest 3 minutes between sets
-Time will include the 3 minute rest

1) Teams of 2 complete the following:

Max Rope Climbs in 7 minutes

Only one partner working at a time.

(Rx’d + 1 Legless Rope Climb + 1 Rope Climb each time)


“Pearls don’t lie on the seashore. If you want one, you must dive for it.”~Chinese Proverb

Wednesday 12.26.18

For time:

800 M Run (MMS)
3-6-9-12-9-6-3 reps of:
Deadlifts (225/155)
Chest to Bar Pull Ups
800 M Run (MMS)

1) 4 rounds not for time of:

15 Hip Extensions
100 M KB Single-Arm Overhead Waiter’s Walk (AHAP)

15 Banded Good Mornings

Schedule:
We will be open for two classes today at 8:15AM and 4:30PM. We hope to see you there. 

“Your routine creates your results.”

Tuesday 12.25.18

Merry Christmas CrossFit Murphy!

In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. (This was the first census that took place while Quirinius was governor of Syria.) And everyone went to their own town to register.  So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David.  He went there to register with Mary, who was pledged to be married to him and was expecting a child.  While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son.  She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.  And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified.  But the angel said to them, “Do not be afraid.  I bring you good news that will cause great joy for all the people.  Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.  This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”  Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,“Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.”  When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”  So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger.  When they had seen him, they spread the word concerning what had been told them about this child, and all who heard it were amazed at what the shepherds said to them.  But Mary treasured up all these things and pondered them in her heart. The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.~Luke 2:1-20

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