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, 17 April 2011 / Published in WOD

Monday 4.18.11

“Tabata Something Else”

Push ups
Pull ups
Sit ups
Air Squats

8 rounds each
20 seconds of active work
10 seconds rest

Score total reps for all exercises:

Compare to 10.11.11

Strength:  Jerk 1-1-1-1-1

The Spring Clean Nutrition Challenge will officially begin Wednesday, April 20th.  Details about the challenge scoring system and teams will be posted by Wednesday.

-Teams will be two, three, or four (depending on number of participants)
-Teams will be selected by Wednesday, April 20th
-Buy in $50-I know, seems high, but it does two things- A $50 investment in you health, your knowledge of how you should eat, consistent nutrition advice through our online nutrition forum, and your new summer body (more important, better health) and if your team wins the challenge, your team gets to split the whole pot.  So if 30 people enter the challenge, you split $1500 dollars to spend on you new summer clothes to show off that new summer body.
-To participate in the challenge, you must participate in the before and after BOD POD testing.  This is the gold standard in body composition testing.  The Biggest Loser as well as NFL Combines use this style of measurments.  The results will be used to determine our winners.  Check Bodymetrics out  
HERE

How to get started!! 

1) Go to our On-line Schedule Center here to select your appointment time.
Schedule your BOD POD Test Here
2) Select BOD POD TESTING and choose Single Bod Pod Test 
SINGLE TEST ($49 Value) = $22.50 after discount code
3) Proceed to check-out. Enter the promo code CFMURPHY at checkout. You’ll need to create a Body Metrics login if you don’t already have one.

Weekly Schedule:
Tuesday-
4:15-5:15 CrossFit WOD
5:15-6:15 Understanding Zone/Paleo/Primal Nutrition
6:15-7:15 CrossFit WOD

Wednesday:
4:15-5:15 CrossFit WOD
5:15-6:15 CrossFit WOD
6:15-7:15 CrossFit WOD

You will need to sign up for a BOD POD Test Prior to your WOD time.  You will test and then WOD.  

Also, here are directions for what to do prior to testing.
Please do not exercise, eat, or drink for 2 hours before your test, and wear or bring form-fitting clothing. Appropriate clothing is:
Men: spandex compression shorts
Women: spandex shorts and sports bra, one-piece bathing suit, or two-piece bathing suit (no underwire)
Please arrive at least 5 minutes before your appointment start time.

Goals are dreams with deadlines.  ~Diana Scharf Hunt

 

21 Comments to “ Monday 4.18.11”

  1. Josh Swanson says :
    April 18, 2011 at 6:56 pm

    push ups – 94
    pull ups – 71
    sit ups – 120
    air squats – 130
    total – 415

  2. Megan Swanson says :
    April 18, 2011 at 6:58 pm

    push ups – 77
    pull ups – 67
    sit ups – 121
    air squats – 121
    total – 386
    jerk – 110 lbs (PR)

  3. Daniel Wade says :
    April 18, 2011 at 7:53 pm

    push ups – 76
    pull ups – 55
    sit ups – 99
    air squats – 117
    total – 347

    19 less than last time, but last time I was doing banned pull ups, so I’ll call it a win.

  4. Jenni Irwin says :
    April 18, 2011 at 8:29 pm

    push ups – 85
    pull ups 58
    sit ups – 130
    air squats 158
    Total = 431
    Worse than I did last time – UGH

  5. Kev says :
    April 18, 2011 at 8:41 pm

    337, 85 jerk (PR)

  6. Tuesday 4.19.11 | Crossfit Murphy says :
    April 18, 2011 at 8:49 pm

    […] Instructions for Testing and How To Register […]

  7. Amy Brown says :
    April 18, 2011 at 8:50 pm

    situps-103
    Air Squats-123
    pushups(modified)-93
    pullups(banded)-93
    Total=412 (last time was 345)
    Jerk- 110 (New PR)

  8. Zack Lovingood says :
    April 18, 2011 at 9:23 pm

    388
    Jerk (185) PR

  9. Ashley Smith says :
    April 18, 2011 at 9:25 pm

    336 jerk pr 165

  10. Jennifer Cable says :
    April 18, 2011 at 9:34 pm

    Push ups – 104
    Pull ups – 78
    Sit ups – 98
    Air squats – 90
    Total – 370 reps (300 reps last time)
    Jerk – 110lbs

  11. John J says :
    April 18, 2011 at 9:42 pm

    318 & 185 lb Jerk PR

  12. Nikol says :
    April 18, 2011 at 9:49 pm

    Push ups – 62
    Pull ups – 68
    Sit ups – 94
    Air Squats – 130
    Total = 354
    Jerk – 110 lbs (PR)

  13. Amanda Johnson says :
    April 18, 2011 at 10:24 pm

    Push Ups- 84
    Pull Ups(banded)- 84
    Sit Ups- 108
    Air Squats- 111

    Total- 387 Reps

    Split Jerk- 125lbs

  14. Matt G says :
    April 18, 2011 at 10:46 pm

    487

  15. Erik Laney says :
    April 19, 2011 at 8:07 am

    Push ups 145
    Pull ups 78
    Sit ups 103
    Air Squats 183
    505 total

  16. Allison Laney says :
    April 19, 2011 at 9:13 am

    398

  17. Brodie Murphy says :
    April 19, 2011 at 9:22 am

    70, 32, 86, 123=311

  18. Tracy Helton says :
    April 19, 2011 at 11:47 am

    412

  19. jon hall says :
    April 19, 2011 at 3:53 pm

    push ups-89
    pull ups-51
    sit ups-98
    air squats-125
    total-363

  20. Wednesday 4.20.11 | Crossfit Murphy says :
    April 19, 2011 at 9:20 pm

    […] Instructions for Testing and How To Register […]

  21. Monday 2.13.12 | Crossfit Murphy says :
    February 12, 2012 at 11:21 pm

    […] Compare DWOD to 4.18.11 […]

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