Monday 5.6.13

21-15-9 reps for time of:

Thrusters (115/80)
Burpees
Complete 50 Double Unders at the completion of each round

Strength:Front Squat (work to heavy single)

Regional Team:

Ninjas: Every minute on the minute for 10 minutes complete:

Even minutes: “Goat 1″
Odd minutes: “Goat 2″

Beasts: Run 2 miles (Valley River Avenue) for time:

Upcoming Clinics:

-Saturday May 11th: 8:30-9:30am Ring Muscle Ups with Matt Gutierrez (5$ each with a 10 person cap)

-Saturday May 18th: 8:30-9:30am Nutrition (free to CFM members 10$ for non members

CrossFit Murphy will be hosting a fundraiser dinner at Doyle’s Resteraunt Thursday, May 30th.  All proceeds will go to help send our team to Regionals. 

CrossFit Murphy will also be raffling off a 1 year unlimited membership to CrossFit Murphy.  Tickets will be 20$ each.  All proceeds go to help send our team to Regionals.

“If you aren’t going all the way, why go at all?”~Joe Namath

37 Replies to “Monday 5.6.13”

  1. FS (120)

    14:08 (55) sub step ups for DU

    Row,row,row, in case we need to if the rain don’t stop….

  2. WOD 12:30/singles (45lbs)
    FS 125 or 135….not sure lack of oxygen at that point….which ever was a PR

  3. WOD -5:45 (No DU’s)
    Sumo Deadlift – 3×225#/3×275#/3×295#/3×295#/3×295#/1×345#/1×365#/1×385#(PR)

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