Daily Workout

Workout of the Day

Tuesday 10.15.19

On the 6:00 x 3 rounds:

Row 250 M
10 Push Jerks (135/95)
10 Toes to Bar
10 Burpee Box Jump On and Overs (24/20)

-Record time for each round

1) Deadlift 3×5 (across)

Bring a Friend Day will be Thursday, October 17th. All friends are welcome at ALL class times and this will be a free class.

“Mental toughness is the ability to remain positive and proactive in the most adverse circumstances. Like any skill, mental toughness takes practice. Recognize that the only time you’ll get to practice it is when you’re having a bad day, and dig in.”~from CompTrain

Monday 10.14.19

4 rounds for time of:

6 Power Cleans (185/125)
30 Wall Balls (20/14)
6 Ring Muscle Ups
30 Double Unders

1) 3 rounds not for time of:

100 M Farmer’s Carry (AHAP)
12 Back Rack Barbell Lunge Steps (AHAP)
8 DB Bench Press Reps (AHAP)

“We are all faced with a series of great opportunities brilliantly disguised as impossible situations.”~Charles Swindoll

Sunday 10.13.19

Rest Day

Saturday 10.12.19

Ultimate Frisbee!

Ultimate Frisbee in 10 Simple Rules

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, parallettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.”~Greg Glassman

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



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