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
Friday, 21 June 2013 / Published in WOD2

Saturday 6.22.13

As many rounds and reps as possible in 12 minutes of:

Row 300/270 M
30 Ab Mat Sit Ups

Rest 3 minutes…

As many rounds and reps as possible in 8 minutes of:

3 Bench Press reps (185/105)
8 Russian KB Swings (70/53)

 “Do less sooner rather then more later.”~Pat Parelli

2 Comments to “ Saturday 6.22.13”

  1. Danny says :
    June 22, 2013 at 10:54 am

    WOD…
    1) 4 Full + 30 (Bresch and I)
    2) 5 Full (10 Walking Lunges/Plank Hold w/25lb plate)

  2. Nate says :
    June 22, 2013 at 12:33 pm

    Pvt. Epps: 1521m
    PFC. Alvarez: 1806m + 25 sit ups
    PFC. Kahne: 1532m

    7 rounds in 11 minutes
    Bench 185 and sumo dead lift high pulls 95 lbs

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