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
Sunday, 15 January 2012 / Published in WOD2

Monday 1.16.12

As many rounds and reps as possible in 20 minutes of:

400 M Run
3 Tire Flips
10 Box Jumps (24/20)

Upon completion of the WOD, you will have 5 minutes to work to a max load power clean.

Post rounds and loads to comments.

“Coaching Points for Flipping Tires” with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

CrossFit Gym vs. Globo Gym

Registration for The Garage Games ends 1.21.12

“Bringing CrossFit to ESPN” by Ben Cafardo, ESPN Front Row.

Processed Meat: Packing Your Children’s School Lunches

Monday Schedule:
8:15-9:15am CrossFit WOD
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD
6:30-7:30 CrossFit WOD

Have any friends or family members interested in trying CrossFit in the new year?  CrossFit Murphy will be offering a FREE Foundations course beginning Tuesday, January 17th (limited spots left).  There will be 4 classes will be held on Tuesday/Thursday nights 7:30-8:30pm.  This will be a great introductory session for those who are interested about improving their personal fitness through CrossFit. This course will introduce you to the fundamental movements, techniques, and nutrition needed to improve your overall fitness.  Don’t know what CrossFit Murphy does? This is a FREE opportunity to find out in a setting where all participants are new to the program.   Most are hesitant about trying because the don’t see themselves as fit enough to begin CrossFit.  CrossFit is for EVERYONE!!  CrossFit is completely scalable for any person, any age, and any fitness level.  Please contact us at crossfitmurphy@gmail.com to save your spot!

CrossFit Murphy will be offering yoga with well known instructor Rachel Sylvester from Blue Moon Elise.  This 3 week intro course will be offered on Wednedays starting , January 18th at 5:30 pm.  This will take the place of the 5:30 WOD on these days.

People don’t play sports because its fun. Ask any athlete, most of them hate it, but they couldn’t imagine their life with out it. Its part of them, the love/hate relationship. Its what they live for. They live for the practices, parties, cheers, long bus rides, invitationals, countless pairs of different types of shoes, water, Gatorade, & coaches you hate but appreciate. They live for the way it feels when they beat the other team, and knowing those two extra sprints they ran in practice were worth it. They live for the way they become a family with their team, they live for the countless songs they sing in their head while training all those hours. They live for the competition, they live for the friends, the practices, the memories, the pain, its who they are. It’s who we are.

26 Comments to “ Monday 1.16.12”

  1. Zack Lovingood says :
    January 16, 2012 at 10:50 am

    6 Full (tire with yellow wheel)
    PC: 265

  2. Shawn J says :
    January 16, 2012 at 11:29 am

    4 full + 400 + 3 skidder tire flips
    PC: 245

  3. Penny J says :
    January 16, 2012 at 11:30 am

    6 full (not sure which tire exactly….but it was BIG!)
    PC: 125 (new PR)
    Brrrrr!!

  4. Erik Laney says :
    January 16, 2012 at 12:10 pm

    5 full + 200 (310 clean)

  5. Zack O says :
    January 16, 2012 at 1:14 pm

    4 full (round 3 and 4 shorter runs)
    255 clean (265 ugly clean)

  6. Julia hall says :
    January 16, 2012 at 1:46 pm

    4 full + 200 m. run
    PC – 90 lbs

  7. Amy Brown says :
    January 16, 2012 at 7:55 pm

    5 full + 250m
    PC= 105

  8. Tia says :
    January 16, 2012 at 8:03 pm

    5 full + 400 m + 10 box jumps
    PC: 130 (new PR)

  9. Kim J says :
    January 16, 2012 at 8:46 pm

    4 full + 200m run
    PC: 80lbs.

  10. Nikol Watson says :
    January 16, 2012 at 8:52 pm

    5 full + 50m
    125 PC

  11. Matt G says :
    January 16, 2012 at 8:54 pm

    5full + 400m
    Pc: 255lb

  12. Miranda Moore says :
    January 16, 2012 at 8:58 pm

    5 Full + 250m
    PC – 100

  13. Jon Hall says :
    January 16, 2012 at 9:09 pm

    5 full + 400 m run + 2 tire flips
    PC: 220 lbs

  14. Jenni says :
    January 16, 2012 at 9:26 pm

    6 full + 150m run
    135 lb clean

  15. Tamala says :
    January 16, 2012 at 9:31 pm

    4 full + 200 meter run
    ( 85 lb pc)

  16. G-THOMP says :
    January 16, 2012 at 9:41 pm

    5 full rds {using 300 meter run} same big tire penny flipped
    PC 135

  17. Kev says :
    January 16, 2012 at 9:51 pm

    4 full + 10 box jumps + 100M
    PC 80

  18. Rod B says :
    January 16, 2012 at 10:15 pm

    4 full + 400 + 10 box jumps
    Clean @#%

  19. Tracy Helton says :
    January 16, 2012 at 10:19 pm

    5 Full + 400 + 6 tire flips
    PC 95lbs

  20. John J says :
    January 16, 2012 at 10:37 pm

    5 Full + 150 m
    PC 165 (missed 175)

  21. Megan Swanson says :
    January 16, 2012 at 11:07 pm

    5 full + 50 meters
    120lb power clean – 125 failed 3 times!!!!

  22. Twiggs says :
    January 16, 2012 at 11:08 pm

    5 Full +400 (tire with yellow wheel f

  23. Twiggs says :
    January 16, 2012 at 11:09 pm

    (5 flips)
    PC 205

  24. Amanda Johnson says :
    January 16, 2012 at 11:16 pm

    5 full + 300m(yellow wheel tire)
    145lb clean

  25. Nate says :
    January 17, 2012 at 11:07 am

    5 full. 6 flips SEMI-tire.
    PR-PC 205

  26. Kara Crowe says :
    January 19, 2012 at 11:45 am

    4 full + 1 tire flip. Clean@115

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