Sunday 1.21.18

Rest Day

Saturday 1.20.18

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

7 Thrusters (95/65)
28 Double Unders

1) Every minute on the minute for 16 minutes:

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

“When your heart speaks, take good notes.”~Judith Campbell

Friday 1.19.18

Complete the following each for time:

Starting at 0:00 minutes:

21-15-9 reps of:

KB Swings (53/35)
Push Presses (95/65)
Bar Facing Burpees

Rx’d + (70/53)

Starting at 9:00 minutes:

2 rounds of:

20 Deadlifts (245/165)
20 Burpee Box Jumps (24/20)

Starting at 17:00 minutes:

50 Chest to Bar Pull Ups
Complete 5 Burpees every minute on the minute until all Chest to Bar Pull Ups are completed.

“Things that hurt, instruct.”~Benjamin Franklin

Thursday 1.18.18

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

Power Snatches (135/95)
Rope Climbs
True Push Ups
Hand Walk 40 feet (switch every 40 feet)
Row Max Cals (switch every 10/7 cals)

Rest 1 minute between movements.

CrossFit Murphy will be on regular schedule today including Teens CrossFit. 

“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

Wednesday 1.17.18

5 rounds for time of:

8 Front Squats (165/110)
10 Toes to Bar
12 Box Jumps (24/20)

1) Back Squat (work to heavy 7)

Compare and add Back Squat loads to HERE


We will be closed for all morning classes today including 6:00am and 8:15am classes.  Please stay posted and join us for all afternoon classes to be on regular schedule.

“It is all about effort, not performance.”

Tuesday 1.16.18

As many rounds and reps as possible in 11 minutes of:

4 Muscle Ups
8 Hang Power Cleans and Jerks (135/95)
24 Double Unders

1) 4 rounds not for time of:

12-15 DB Bench Press reps
Max Reps Strict Chin Ups

“Take rest; a field that has rested gives a bountiful crop.”~Ovid

Monday 1.15.18

4 rounds for time of:

25 Wall Balls (20/14)
15 Deadlifts (185/125)
10 Lateral Burpees

Rx’d + (225/155)

Compare to HERE

1) 5 rounds not for time of:

120′ Front Rack Double KB Carry (AHAP)
30 Weighted Sit Ups

Congratulations to Heath, Matt G. and Sully on their 1st place finish this weekend at the Iron Brave Games in Cherokee!

“It is hard to believe that a man is telling the truth when you know that you would lie if you were in his place”~Henry Louis Mencken

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource