As many rounds and reps as possible in 10 minutes of:
4 Push Jerks @ 5 rep max shoulder press load
6 Front Squats
8 Bent Over Rows
All lifts are performed with loads at your 5 rep max shoulder press.
Shoulder Press 5-5-5-5-5 (find a 5 rep max)
50 Ring Roll Outs (perform at any rep sequence)
Every person at CrossFit Murphy should be signed up for the Open. You say I have no desire to compete, but you are already going to be doing the Open WOD so you might as well post your score. Where else to you get to play Pebble Beach or compete against the All Star’s of professional sports for $20 and in your own home. If you have not registered for the Open, first WOD gets posted Wednesday. Register for the Open here
CFM will have a Nutrition Seminar Tuesday, February 21st at 6:30 pm. This session is for new and old members. These sessions are your turn to have an opportunity to ask questions and dial in your nutrition specific to your needs. Eighty percent of fitness is nutrition. So, take the time. Free to CrossFit Murphy members. $10 for guest.
Congratulations to our “Eat Good, Feel Good, Look Good Challenge” winners!
Overall points winners-Chris Twiggs and Megan Swanson
Body Composition Winners-Kelly Pyle and Jon Hall
It’s not the hours you put in it’s what you put in the hours.~Author Unknown