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, 21 July 2013 / Published in WOD2

Monday 7.22.13

7 rounds of:

Every minute on the minute complete:

Minute 1-200 M Run
Minute 2-6 KB Swings/6 Pull Ups
Minute 3-8 Thrusters (115/80)

Rx’d+

Minute 1-200 M Run
Minute 2-8 KB Swings/8 Pull Ups
Minute 3-8 Thrusters (135/95)

1) Every minute on the minute for 10 minutes complete:

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

Rx’d + 1 Power Snatch + 1 Hang Squat Snatch +  1 Overhead Squat

Start Movin’-Video

Squat Therapy Explained With Chris Spealler-Video

CrossFit Games On ESPN 3 Starting This Week!!!

Monthly memberships beginning in August will go to online payment only.  You can log in and complete athlete info HERE.  You will be able to choose “memberships” which you will manually make payments each month online or you may choose “auto drafts” which will be a reoccurring automatic payment.  Membership dues are due beginning the first day of each month.

Enjoy life with your wife, whom you love, all the days of this meaningless life that God has given you under the sun— all your meaningless days. For this is your lot in life and in your toilsome labor under the sun.~Ecclesiastes 9:9

22 Comments to “ Monday 7.22.13”

  1. John I says :
    July 21, 2013 at 9:43 pm

    TGIM

  2. Michael S. says :
    July 22, 2013 at 12:05 pm

    WOD 115lb,53lb dropped to 95 @ round 3. Still ended up cutting reps. Not a good day for me.

    SWOD 115X8/120X2

  3. Cindy says :
    July 22, 2013 at 2:33 pm

    WOD: 55lb thrusters, 35KB, green band on pull-ups (7th round only ran 100m)
    SWOD: 45lbs

  4. Mama Jenny says :
    July 22, 2013 at 7:07 pm

    WOD:25lb Thrusters/26KB
    Green/blue band on pullups
    100 run…still recouping from stadium run!

  5. Greta says :
    July 22, 2013 at 7:08 pm

    SWOD: 75lb
    WOD: 55lb thrusters x 6 reps after round 2
    150m
    35lb KB

  6. Jenni Irwin says :
    July 22, 2013 at 7:10 pm

    SWOD: 90
    WOD: rx’d + (8 95lb thrusters, 8 53lb KB/8 pullups, 200 m run)

  7. Nikol says :
    July 22, 2013 at 7:25 pm

    SWOD 85
    WOD 75lbs/35KB

  8. Amy Brown says :
    July 22, 2013 at 7:49 pm

    SWOD: 65
    WOD: 55 lb thrusters, 35 KB, real pull ups until hand tore so subbed 12 KB swings at that point and went to 150 m run @ round 4… wow!

  9. Danny says :
    July 22, 2013 at 8:41 pm

    SWOD – Sub 3 Touch & Go DL (245lb) for squat sequence
    WOD – Sub 100M run/Ring Rows for Pullups/Goblet Squats (53lb) for Thrusters

  10. Jennifer says :
    July 22, 2013 at 8:48 pm

    SWOD-55lbs
    WOD- 55lbs,26 KB, 150m x3/100mx4

  11. Erik Laney says :
    July 22, 2013 at 9:27 pm

    135 Thrusters
    70 KB

  12. Miranda says :
    July 22, 2013 at 9:37 pm

    SWOD 55lbs
    WOD 55lb Thru/35lb KB Cut runs down to 150m

  13. Shawn J says :
    July 22, 2013 at 9:50 pm

    135/145 SWOD
    135 thruster 70 kb

  14. Matt G says :
    July 22, 2013 at 9:52 pm

    Swod: 165×5/ 170×2/ 175×2

  15. Amanda J says :
    July 22, 2013 at 10:00 pm

    SWOD @ 100lbs
    Wod- Rx’d + w/ 53lb KB

  16. John I says :
    July 22, 2013 at 10:44 pm

    SWOD 115 x 9 / 125 x 1
    WOD 95lb thrusters/ took a minute break for 1 set of KB and PU’s

  17. Sully says :
    July 22, 2013 at 10:58 pm

    SWOD: 155 x 5/165 x 5

    WOD: 135 thruster 70lb KB

  18. ashley says :
    July 22, 2013 at 11:11 pm

    Strength 105 half and 115
    Rx’d + with 53

  19. Matt W says :
    July 23, 2013 at 5:21 am

    SWOD 155lb
    WOD 135 thruster, 70 KB

  20. Jenny T says :
    July 23, 2013 at 8:55 am

    SWOD 75 with SS, 85 regular
    WOD RX + @ 80lbs

  21. Twiggs says :
    July 23, 2013 at 9:37 am

    SWOD 135
    WOD 115/70KB (skipped 3 rounds of thrusters)

  22. Stacy B says :
    July 26, 2013 at 7:01 pm

    green banded pu, 35lb KB
    OHS need work

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