Daily Workout

Teams of 2 complete as many rounds and reps as possible alternating in 20 minutes of:

10 Front Squats (135/95)
200 M Run
15 KB Swings (53/35)

Partners will alternate movements to complete each round. Partner 1 performs 10 Front Squats…Partner 2 performs 200 M Run..Partners 1 performs 15 KB Swings (1 round complete).

Rx’d + (165/110…70/53)

Compare to HERE

1) Devote 15 minutes to ROMWOD or mobility work

“We are what we consistently do. Excellence is therefore not an act, but a habit.”~Aristotle

3 rounds for time of:

20 DB Power Clean and Jerks (10 each…50/35)
20 Chest to Bar Pull-Ups
20 Box Jumps(24/20)

1) 3 rounds not for time of:

10 DB Bench Press Reps (each side…alternating)
10 Strict Toes to Bar
10 Lateral Box Step Ups (each)

“If you keep doing what you’ve been doing, you’ll keep getting what you’ve been getting.”~Dave Ramsey

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

100 M Run
7 Hang Power Snatch (95/65)
7 Overhead Squats (95/65)

1) Overhead Squat 3-3-3-3 (climbing)
*3 second pause in the bottom of each rep

“The cure for anything is salt water: sweat, tears, or the sea.”~Isak Dinesen

Rest Day

Happy 4th of July!

CrossFit Murphy will be closed today. 

Happy 4th of July (a day early)! 

Teams of 2 complete the following:

2 Rounds of:

244 Double Unders
50 Power Cleans (135/95)
50 Burpees
50 Ab Mat Sit Ups
400 M Plate Carry (each…45/25)

-Reps may be partitioned in any way. Only one person working at a time.
-Each partner carries his/her own plate on the carry. Work may not begin on the second round until both partners return from the 400 M Plate Carry. 

Schedule: 
We will observe Independence Day on Friday, July 3rd. CrossFit Murphy will be closed on Saturday, July 4th. Enjoy your weekend and time with your families. 

“How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!”~Thomas Jefferson

For time:

Row 1000 M/Bike 1.5 miles

…then straight into
Run 1 Mile (MHS Loop)

1) Core Cycle:

Complete 2 rounds of the following not for time:

:45 Single Arm Plank Hold (Right)
30 Hollow Rocks
30 KB Russian Twists
30 Alternating V-Ups
:45 Single Arm Plank Hold (Left)

“This life is temporary, this body is temporary, but while I’m here I want to get as much out of it as I can.”~Rich Froning