CrossFit Murphy

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Thursday, 11 July 2013 / Published in WOD2

Friday 7.12.13

With a 20 minute continuously running clock complete as many rounds and reps as possible of:

Run 1 Mile (MHS loop)
50 KB Swings (53/35)
40 Barbell Lateral Jumps
30 Power Cleans (95/65)
20 Burpees
10 Muscle Ups

At the completion of round one, begin round 2 with the 50 KB Swings.

“First CrossFit Workout?“-Video[ipod] [mov] [HD mov]

Poor Diet Sinks U.S. In Health Rankings

-Monday, July 15th-Begins the “Stop the Slop” 4 week nutrition challenge.  All you need is a team of 3.
-Tuesday, July 16th 5:30-Nutrition to meet my goals (free to all members). This will be as session devoted to hone in our existing knowledge of nutrition and define how to be more successful.

“Unless you change how you are,you will always have what you’ve got.”~Jim Rohn

24 Comments to “ Friday 7.12.13”

  1. Michael S. says :
    July 12, 2013 at 8:27 am

    1 Full
    Sub 1600m row for run(6:29)
    Sub 20 chin-ups for MU’s

  2. Ray Gutierre says :
    July 12, 2013 at 9:39 am

    1 full red + 50/40/3
    Rx

  3. Penny J says :
    July 12, 2013 at 10:58 am

    50 + 40 +30 + 20 + 3 muscle ups (finished last 7 after time) rx’d

  4. Amy Brown says :
    July 12, 2013 at 12:41 pm

    50+40+30+8 Burpees
    Good week at CFM!!!!

  5. John J. says :
    July 12, 2013 at 3:18 pm

    8:25/50/40/30/20/10 CU’s

  6. Kyle Bernier says :
    July 12, 2013 at 3:59 pm

    Mile 7:19 – 1 full + 50, 40, 30, 20, 2

  7. Amanda J says :
    July 12, 2013 at 4:24 pm

    1 Full + 50KB + 13 Jumps (subbed 20 Chin Ups for Muscle Ups)

  8. Stacy B says :
    July 12, 2013 at 4:47 pm

    50+40+30+4 Burpees

  9. Tim H. says :
    July 12, 2013 at 5:25 pm

    9:03/50/40/30/20/10 CU

  10. Matt W says :
    July 12, 2013 at 7:04 pm

    1 Full (chin ups) + 10 KB

  11. Josh F says :
    July 12, 2013 at 8:14 pm

    50/40/30/20/0

  12. Danny says :
    July 12, 2013 at 8:22 pm

    15:17 + 50 + 12
    Bad day.

  13. Brandy Farmer says :
    July 12, 2013 at 8:30 pm

    50/40/30/6
    Completed 20 CU’s after time called

  14. Kayla Farmer says :
    July 12, 2013 at 8:41 pm

    1mile+50+40+30+14
    Rx’d

  15. Jeff says :
    July 12, 2013 at 8:42 pm

    Improving on mile.. 11:56/50/40/15

  16. Tim N says :
    July 12, 2013 at 9:06 pm

    1 full +36
    7:20 mile
    Sub. 20 CU for MU

  17. John I says :
    July 12, 2013 at 9:16 pm

    8:33 mile 50/40/30/20/8 CU
    probably could have tried a little harder.

  18. Keith says :
    July 12, 2013 at 9:44 pm

    8:24 m 50/40/30/20/6 cu’s

  19. Mel S. says :
    July 12, 2013 at 10:03 pm

    1mile 50/40/30

  20. Shawn J says :
    July 12, 2013 at 10:03 pm

    9:03 mile + 50/40/30/20 failed quite a few MU’s
    Fought it and lost!

  21. Dustin Smith says :
    July 13, 2013 at 8:48 am

    mile+50/40/30/20/2MU mile 8:00

  22. Miranda says :
    July 13, 2013 at 11:17 am

    Mile/50/40/30/20

  23. Greta says :
    July 14, 2013 at 8:43 am

    11:00/50/40/30/9

  24. Kathryn Jenkins says :
    July 14, 2013 at 3:46 pm

    50/40/30/6 burpees
    10 chin ups after time
    Mile 11:00

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