Monday 12.9.13

10-9-8-7-6-5-4-3-2-1 reps for time of:

Power Cleans (135/95)
Ring Dips

Rx’d+ (155/105)

Compare to 10.22.12

1) Close Grip Bench 4 x 5

2) 4 rounds not for time of:

Max reps True Push Ups (feet on med ball with 1 second hold at bottom of each push up)
12 Evil Wheels

The Training Secret Rant Wtih Rich Froning And Project Mayhem-Video

Why Do You Train?-Video

CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee.  With Murphy High School in the State Championship, we are subject to change.  Please RSVP to comments as soon as possible with all attendees.

“It’s not about how hard you can hit, it’s about how hard to can get hit and keep moving forward.”~Rocky Balboa

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