Tuesday 7.17.18

Complete the following each for time of:

Starting at 0:00 minutes:


50-40-30-20-10 reps of:

Double Unders
Ab Mat Sit Ups

Starting at 10:00 minutes:

Run 1 Mile (MHS Loop)

1) 3 rounds not for time of:

16 Overhead Walking Lunges (45/25)
14 Hip Extensions

We will have our potluck ‘Summer Social’ on Friday, July 20th after the 5:30PM class. We hope to see you there!

“Faith is the quiet cousin of courage.”~Judith Hanson Lasater

Monday 7.16.18


21-15-9 reps for time of:

Thrusters (95/65)
Pull Ups

Compare to HERE

Back Squat (work to a heavy set of 10)

“There are some things you learn best in calm, and some in storm.”~Willa Cather

Sunday 7.15.18

Rest Day

Saturday 7.14.18

5 rounds for max reps of:

Bench Press (bodyweight/.75 bodyweight)
Strict Pull Ups

Rest as needed between rounds. 

Post reps for both exercises in all rounds.

Compare to HERE

1) Every minute on the minute for 12 minutes complete:

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

Upcoming CrossFit Murphy Happenings:

-The t-shirt order forms will remain on the whiteboard until the end of the day on Monday.  The order will be placed on Tuesday, July 17th.

-We will have our potluck ‘Summer Social’ after the 5:30 class next Friday, July 20th. Please let us know if you are able to come and what you will be bringing by signing up on the whiteboard.  

-August 18th we have reserved the Hiwassee Valley Pool from 5-7PM for CrossFit Murphy members. The evening will start off with a partner swim WOD and then we play for the remaining time! No worries if you’re not a Michael Phelps, come anyway! 

-Mute Sports Equipment will be doing a ONE HOUR JUMP ROPE CLINIC at CrossFit Murphy on Saturday, September 15th. This clinic is for anyone that wants to hone their single/double/triple unders. (Members $20/Non-members $30) After the clinic, they will be sizing and building custom jump ropes on site for $34 plus tax. 

Whatever you do, work at it with all your heart, as working for the Lord.~Colossians 3:23

Friday 7.13.18

Teams of 3 complete:

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

150 Double Unders
10 Rope Climbs
20 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.

“Let food be thy medicine and medicine be thy food”~Hippocrates

Thursday 7.12.18

Complete the following for time of:


DB One Arm Snatches (50/35 alternating)
Box Jumps (24/20)

1)  4 rounds not for time of:

10 DB One Arm Bent Over Rows (10 each arm)
3 Way Push Ups x 7-12 reps
45 Second Plank Hold
30 Second Right Side Plank Hold
30 Second Left Side Plank Hold

“Take care of your body. It’s the only place you have to live.”~Jim Rohn

Wednesday 7.11.18

Complete 2 rounds for time of:

50 Air Squats
40 Ab Mat Sit Ups
30 KB Swings (53/35)
20 Lateral Burpees
10 Deadlifts (225/155)

Rx’d + (275/185)

1) Deadlift 8-8-8 (Climbing)
-Sets of 8 should be done unbroken

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have the safest way to health.”~Hippocrates

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource