Daily Workout

Workout of the Day

Friday 10.11.19

Open Workout 20.1

10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees

Time cap: 15 minutes

View workout standards HERE

CrossFit Murphy OPEN TEAMS
*Please make sure you have registered with your $20 entry fee today. If you ordered a t-shirt they will be available at the gym at 4:30. 

Greta Farmer Stephanie Allen
Heath Curtis Kayla Farmer
Brian Holliday Brian King
Robert Turner Amy Crisp
Gunny Chapman Emily Kephart
Rebecca Scott Cody Golden
Trampas Crisp Katie Dockery
Angela Rudgers Gary Heard
Trista Hughes Hunter Anderson
Brandy Farmer Brian Mundy
Danny Crooke Robert Allen
Christian Gentry Ronne Barton
Molly Stobo John Johnson
Lauren Gentry Sarah Wheaton
Matt Wood Diana Ciarlante
Chris Wood Keith Wood
Mitch Lance Mary Ledford
Katie Watkins Jennifer Chapman
Debbie Desjardins Josh Farmer
Theresa Allen Leanne Cook
Sara Wilson Danny Clayton


“I only compete against three people. Who I was yesterday. Who I am today and who I want to be tomorrow.”~Jessi Kuhlman

Thursday 10.10.19

4 rounds of:

Minute 1- Row 15/12 cals
Minute 2- 7 Sumo Deadlifts
Minute 3- 16 DBall Lunges
Minute 4- 16 DB Rows (8 each)

1) Devote 20 minutes to mobility work or ROMWOD

The 2020 CrossFit Open begins on Friday!  In House teams will be posted midday on Thursday. 

“All you have to do is pay attention; lessons always arrive when you are ready.”~Paulo Coelho

Wednesday 10.9.19

Teams of 2 complete as many rounds and reps in 14 minutes of:

200 M Run
9 Power Snatches (115/80)
3 Rope Climbs

Partners will alternate movements to complete each round.  Partner 1 performs 200 M Run…Partner 2 performs 9 Power Snatches…Partners 1 performs 3 Rope Climbs (1 round complete).

Continue this pattern for 14 minutes.

1) 3 rounds not for time of:

2 40′ Banded Sprints (alternate with a partner, each partner completes 2 each round)
16 Landmine Rows (8 each)
:30 Flutter Kicks

“See everything; overlook a great deal; correct a little.”~Pope John XXIII

Tuesday 10.8.19

For time:

30 Burpees
800 M Run (MMS)
30 DBall Cleans (AHAP)

1) Front Squat 5×3 (across)
*Complete a 3 second pause in bottom of 1st rep of each set

“God has something far better than a plan for your life. He has a purpose for your life.”~Marquise Cox

Monday 10.7.19


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

10 Push Presses (115/80)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Compare to HERE

-The #800gChallenge begins today!
The 2020 CrossFit OPEN begins this week. The OPEN workouts will take place in each class on Friday’s. Please make sure you sign up on the whiteboard before Wednesday so that we can post the In House teams on Thursday.  The cost for the Open is $20. 
-Friday, November 8th we will have the “OPEN IS CLOSED” social after 20.5 is complete.
-Veteran’s Day, November 11th- We will run 2 classes at 6AM and 9AM
-Saturday, December 7th- Annual Christmas Party

 “If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”~Colin Powell

Saturday 10.5.19

5 rounds of:

Minute 1: 200 M Run
Minute 2: 3 Hang Snatches
Minute 3: Dball Hold (AHAP)
Minute 4: Rest

1) Devote 12 minutes to ONE skill

The #800gChallenge Nutrition meeting will be held from 10-11AM today. If you are interested in learning more about the challenge or just want to learn more about nutrition in general, then please be sure to join us today (there will not be a barbell class today). 

“It’s not about how much confidence you have: it’s about the basis on which it’s built.”

Friday 10.4.19

6 rounds for time of:

10 Deadlifts (185/125)
10 Box Jumps (24/20)

1) Complete the following with a partner not for time:

100 Partner Med Ball Ab Twists Passes

“Don’t feel entitled to anything you didn’t sweat and struggle for.”~Marian Wright Edelman



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