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CrossFit Murphy Members:

Please see WODIFY for today’s CrossFit Murphy programming. We will be making some changes to the website and not posting workouts here for the foreseeable future. Thank you.  

Rest Day

“Saved by the Bell” 

As many rounds and reps as possible in 12 minutes of:

15/12 Cal Row
20 Alt. DB Snatches (50/35)
15 Ring Dips

1) GOAT WORK- Athlete will choose 2 STATIC and/or STRICT ONLY movements to work on today

Every minute on the minute for 12 minutes:

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

Announcements:

-Beginning Monday, March 1st the daily workout will only be posted in WODIFY. Workouts will no longer be posted on the CFM website.
-Please register for the THE 2021 OPEN by Monday, March 8th so that we can have the CrossFit Murphy Teams created and posted by March 11th.

“I don’t measure a man’s success by how high he climbs, but how high he bounces when he hits bottom.”~George S. Patton

“Friends”

Teams of 2 complete the following:

2 rounds of:

As many rounds and reps as possible in 8 minutes of:

240’ Double KB Front Rack Lunges (53/35)
40 DBall Cleans (AHAP)

-Rest 4:00 b/t rounds
-Partners may swap as necessary, but only one partner working at a time
-For Round 2- Pick up where you left off on round 1
-Score will be total rounds and reps for both rounds combined

1) Devote 15 minutes to mobility work or ROMWOD

“Friendship is unnecessary, like philosophy, like art… It has no survival value; rather it is one of those things which give value to survival.”~C.S. Lewis

 

“Baywatch”

Run 1 Mile (MHS Loop)
100 KB Swings (53/35)
100 Sit Ups

1) Front Squat 5-5-5-5 (climbing)

“Each day of our lives we make deposits in the memory banks of our children.”~Charles R. Swindoll

“Fresh Prince of Bel-Air”

For time:

Cash In: 100 Double Unders

15-12-9-12-15

Pull Ups
Deadlifts (225/155)

Cash Out: 100 Double Unders

1) 4 rounds not for time of: 

100 M Farmer’s Carry (AHAP)
15  Banded Good Mornings
:30 Single-leg Glute Bridge Hold (each)

“When the day is over, let it go.  Don’t dwell on what you could’ve or should’ve done.  Tomorrow is another day and another chance.”

“Full House”

2 rounds of:

With a 3:00 clock:

300 M Run
Max Rope Climbs

Rest 1 minute

300 M Run
Max Power Clean and Jerks (155/105)

Rest 1 minute

300 M Run
Max Power Snatches (155/105)

Rest 1 minute

-Score will be total reps for each round (Rope Climbs+ Power C&J + Power Snatches)

“I have learned that success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying.”~Booker T. Washington

“Cheers”

5 rounds for time of:

15 Push Ups
15 Med Ball Cleans (20/14)
15 Burpees

1) Bench Press 5×5 (across)

“Know what you want. Figure out why you want it. Decide what you’re going to do about it. Do it. Repeat.”~Bob Goff

Rest Day

Clean and Jerk

3-3-3-3-3-3 (climbing)

Clean Pull

3-3-3 (across)

“If you would hit the mark, you must aim a little above it; Every arrow that flies feels the attraction of earth.”~Henry Wadsworth Longfellow