20 minutes for max distance of:
Sprint 20 seconds (MHS track)
Rest 40 seconds
Post total distance to comments.
Compare to HERE
Strength: Perform 1 Hang Clean every 30 seconds for 8 minutes
Compare SWOD to HERE
The Pursuit Of The Elusive Double Unders
7 Foods You Don’t Need To Buy Organic-Mark’s Daily Apple
CrossFit Murphy will be having our annual Christmas Party next Friday, December 21st at 7:30pm at downtstairs at Shoebooties Cafe. Dress will be dinner attire. We will be able to choose from the following menu, but we may only choose from 3 dinner entrees HERE. Please post whether or not you will be attending to comments so I can give them an idea of how many to be expecting. We will be giving out “CrossFit Murphy Superlatives” at the party which can be voted on at the gym over the next few days.
Christmas Holiday Schedule:
Monday, December 24th-Closed
Tuesday, December 25th-Closed
Wednesday, December 26th
-No 5:45am Class
-No 8:15am Class
-4:30 Regular Schedule
-5:30 Regular Schedule
-6:30 Regular Schedule
Thursday, December 27th-Resume Regular Schedule with No CrossFit Kids today
“The purpose of life is not to be happy – but to matter, to be productive, to be useful, to have it make some difference that you have lived at all.”~Leo Rosten
1PC+1HC every 30 sec for 10 min. (145lb)
10Pulls on Rower+10KB(53lb)swings+10Dynamic PU (7or8 rounds)
95lb hang clean/ 2050 meters
95lb hang clean/1900 meters
225lb hang clean/2200 meters
115lb hang clean/2110 meters
175lb HC
880m (Growin pull, bummer)
Close grip BP 175×1/185×4
85lb HC
20 football field sprints
HC: 95×4/105×8/135×4
1600 m
115HC
13 110yrd sprints
Epic fail…couldn’t do em all.