“The Chief”
Max Rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push ups
9 Air squats
Rest 1 minute. Repeat for 5 Cycles.
Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.
Compare to 11.29.10
Albemarle falls to Murphy in upset!!
“Expecting the Unexpected“, CrossFit Journal preview video [wmv] [mov]
Schedule changes beginning December 5th:
Monday-Thursday 6:30-7:30pm-Strength and Speed for the Power Athlete (this will still be an open CrossFit WOD)
CrossFit Kids-Start the week of December 5th. Each program will be 8 weeks.
Pre-K Ages 3-5 Wednesdays 10:30-11:15
Ages 6-10 Thursdays 3:30-4:30
Big Dogs Ages 11-14 Fridays 3:30-4:30
Times are subject to change.
Contact us at crossfitmurphy@gmail.com for details.
Save the date!!!
CrossFit Murphy Christmas Party-Friday, December 16th at Shoebooties Cafe 7:30pm (theme TBA)
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.~Vince Lombardi
95lbs – 5 full + 3/5 full + 3 + 6/5 full + 3 + 6/5 full + 3 + 6 + 8 (ugh)/6 full + 1
75 lb: 4+3 PC+1 PU / 5+3 PC / 4+3PC+6 PU+6 AS / 4+3 PC / 5
135 lbs: 6, 5, 4, 4, 3+3 PC
75lbs-4full/4full/4full/4full/4full
70 lbs 5/5/5/5/5
6,6,5+3/6/8,5+3/6/3,5 rxd
4 full + 3
4 full + 3
4 full + 2
4 full +2…..55lbs
5/5/5/4full+3pc+6pu/4 (70lb)
6/5+3/5/5/5@95lbs
75lbs 4full+3, 4full+3, 4full+3, 4 full+2, 4 full
7/7/6+3&6/6/6
6/5+3/5/4+3+6+1/4
5 full + 3 + 6
5 full + 3
5 full + 2
5 full + 3 + 1
5 full + 2
Rx’d
4 full + 3 + 6 + 2
4 full + 3 + 6 + 4
4 full + 3 + 6 + 5
4 full + 3 + 6 + 3
4 full + 3 + 6 + 1
85 lbs.
(4full+2)
(3full+11)
(3full+8)
(3full+8)
(4full)
75 lbs
4 full +3+6+7
4 full +3+3
4 full
3 full +3
3 full +3+5
7+3/6+13/6+1/6/6
75Lbs
4 Full +3+6+8
4 Full +3+5
4 Full +3+6+1
4 Full
4 Full +3+6
5Full x 5
45 lbs 3 full
35 lbs 4 full
4 full
3 full + 3 + 6
4 full + 3