CrossFit Murphy

Contact Us and get started today. We are located in the Valley Village Shopping Center.

T (828) 557-0736
Email: crossfitmurphy@gmail.com

CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

Open in Google Maps
  • About CFM
    • Our Approach
    • Schedule
    • Committed Club
    • Success Stories
  • Get Started
    • What is CrossFit?
    • Drop-Ins
    • Rates
    • FAQ
  • Programs
    • 1:1 Personal Coaching
    • CrossFit Kids and Teens
    • Barbell Class
  • Nutrition
    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
  • Daily Workout
  • WOD With God
  • Contact Us
JoinToday
Thursday, 31 October 2013 / Published in WOD2

Friday 11.1.13

As many rounds and reps as possible in 25 minutes of:

400 M Run
20 One Arm KB Swings (53/35…alternating hands each swing)
20 One Arm KB Thrusters (53/35…10 reps each arm)
2 Rope Climbs

2013 Reebok CrossFit Games Year In Review-Video

“Pain is inevitable. Suffering is optional.”~M. Kathleen Casey

19 Comments to “ Friday 11.1.13”

  1. Tim N says :
    November 1, 2013 at 7:36 am

    5 full+300m run/35lb. KB

  2. Mel S. says :
    November 1, 2013 at 9:00 am

    4F + 300m (26lb)
    Sub ring rows x10 for rope climb

  3. Patrick Garrett says :
    November 1, 2013 at 2:10 pm

    4F + 200m
    PR first time rope climb!!
    2 rope climb 2 ring rows

  4. Mama Jenny says :
    November 1, 2013 at 3:18 pm

    4F 3@400m 1@200 Su ring rows!
    Good Day…I’m whooped!
    Way to go Pastor Pat!!

  5. Laura N. says :
    November 1, 2013 at 4:15 pm

    4 full + 400m run + 15 kb (26 lb)
    Sub ring rows x10 for rope climb

  6. Michael S says :
    November 1, 2013 at 4:39 pm

    4 full + 100m (53lb KB,sub-ring rows for rope)

  7. Heather says :
    November 1, 2013 at 5:22 pm

    5 Full + 400m (sub 1 rope climb for 2)

  8. Kyle McClure says :
    November 1, 2013 at 5:50 pm

    4 full + 400m +2 kb

  9. Brandy Farmer says :
    November 1, 2013 at 5:54 pm

    WOD @ CF 828 (Boone)
    AMRAP 3 rounds of 5 minutes
    5 SDHP @ 95lbs
    10 pull-ups
    15 ab mat sit ups

    Total 222

    Props to my Pastor!!!! Pat Garrett I’m so proud of you! #beastpastor 🙂

  10. Stacy Bandy says :
    November 1, 2013 at 8:50 pm

    4 full + 400m + 20 + 4

  11. Ray Gutierre says :
    November 1, 2013 at 9:05 pm

    6 full + 400 m

  12. John J. says :
    November 1, 2013 at 10:19 pm

    4 Full + 400m + 20 KB + 10 Thrusters

  13. John J. says :
    November 1, 2013 at 10:19 pm

    35 lb KB

  14. Jenny T says :
    November 1, 2013 at 10:24 pm

    5 full rx

  15. Keith says :
    November 1, 2013 at 10:36 pm

    5 full+ 200m (35lb KB)

  16. Jenni Irwin says :
    November 1, 2013 at 10:49 pm

    WOD: 5 full + 400 meters

  17. Sarah H says :
    November 1, 2013 at 10:51 pm

    4 full + 400m + 20 KB swings
    (26 lb KB & sub ring rows)

  18. Matt Wood says :
    November 2, 2013 at 10:57 am

    4Full +300 m

  19. Twiggs says :
    November 2, 2013 at 1:46 pm

    4

Archive

View By Month

CrossFit Journal: The Performance-Based Lifestyle Resource

  • About CFM
    • Our Approach
    • Schedule
    • Committed Club
    • Success Stories
  • Get Started
    • What is CrossFit?
    • Drop-Ins
    • Rates
    • FAQ
  • Programs
    • 1:1 Personal Coaching
    • CrossFit Kids and Teens
    • Barbell Class
  • Nutrition
    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
  • Daily Workout
  • WOD With God
  • Contact Us
  • GET SOCIAL
CrossFit Murphy
TOP