Daily Workout

7 rounds of:

Every minute on the minute complete:

Minute 1- 7 Back Squats
Minute 2- :45 DBall Hold 
Minute 3- Rest

1) 4 rounds not for time of:

16 Cossack Squats (8 each)
20 Stalder Leg Lifts

“A child can teach an adult three things: to be happy for no reason, to always be busy with something, and to know how to demand with all his might that which he desires.”~Paulo Coelho

Teams of 2 complete the following for time:

100-80-60-40-20

Cals. Bike/Row
Ab Mat Sit Ups

Reps may be partitioned in any manner, but only 1 partner may be working at a time.

1) Devote 15 minutes to mobility work or ROMWOD

“A vision we give to others of who and what they could become has power when it echoes what the spirit has already spoken into their souls.”~Larry Crabb

5 rounds for time of:

40 Double Unders
20 KB Swings (70/53)
10 Burpees
-Rest 90 seconds between rounds
-Score will include the rest time between rounds

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

Schedule/Announcements:

-The Spring Social will be held on Friday, May 31st after the 5:30 class. This will be a potluck dinner, please bring a dish or two and something to drink. 
-Please bear with us as we are updating the CrossFit Murphy website. You can view workouts on Wodify if the site happens to be down.  Thank you.

“If you want to be happy, be.”~Leo Tolstoy

“Murph”

For time:

Run 1 Mile (MHS Loop)
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile (MHS Loop)

Partition the Pull Ups, Push Ups, and Air Squats as needed.  Start and finish with a Mile Run.  If you’ve got a twenty pound vest or body armor, wear it.

Compare to HERE

Lt. Michael P. Murphy-Video

Memorial Day Schedule:

9:00am class only

“A hero is someone who has given his or her life to something bigger than oneself.”~Joseph Campbell

Rest Day

4 rounds for time, alternating arms each round, of:

10 Single-arm Squat Snatches 
8 Single-arm DB Rows
6 Single-arm Push Presses
4 Single-arm Turkish Get-ups

(50/35 Dumbbell) 

1) Devote 12 minutes to ONE skill

Schedule: 

-No Barbell Class on Saturday, May 25th
-Memorial Day Schedule: we will run ONE class at 9 AM on Monday, May 27th

“One’s friends are that part of the human race with which one can be human.”~George Santayana

Team of 2 complete:

Complete 8 rounds for time of:

120′ Forward Sled Pull (4/3 45 lb. plates)
10 Front Squats (165/115)

Partner 1 completes the Forward Sled Pull and Front Squats while Partner 2 rests, then Partner 2 completes the Forward Sled Pull and Front Squats while Partner 1 rests…. continue this pattern alternating until all 8 rounds are complete (each partner should complete 4 rounds)

1) Devote 20 minutes to mobility work

“Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes you. Choose wisely.”~Roy Bennett