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
Wednesday, 06 April 2011 / Published in WOD

Thursday 4.7.11

50 Double unders
40 Air Squats
30 Sit ups
20 Staggered Push ups
10 Pull ups (Mixed Grip)

3 rounds for time:

Strength:  Goats

Instructions for the CrossFit Games Week 3 WOD-PDF

CrossFit Games Week 3 WOD Demo and Instructions Video

CrossFit Murphy will be performing the CrossFit Games WOD Friday.  It is heavy, but it will we will scale the weight.  The goal is to get everybody in for the WOD.  We will be running one additional WOD for those who can’t make the late WOD.  Remember, the goal is get everyone together for the WOD.  It raises the level of competion in the room when everybody there is pulling for YOU to be successful.

Friday Schedule:

4:15-5:15 CrossFit WOD (For those who have conflicts with making the CrossFit Games WOD)
6:00 CrossFit Games WOD Week 3

“I’ve had smarter people around me all my life, but I haven’t run into one yet that can outwork me. And if they can’t outwork you, then smarts aren’t going to do them much good. That’s just the way it is. And if you believe that and live by it, you’d be surprised at how much fun you can have.”     ~Woody Hayes

13 Comments to “ Thursday 4.7.11”

  1. Jennifer Cable says :
    April 7, 2011 at 7:57 pm

    18:47

  2. Megan Swanson says :
    April 7, 2011 at 8:12 pm

    13:11 (knee in band PU)

    Goat – bench press 100lbs!!!!! PR!!! 🙂

  3. Josh Swanson says :
    April 7, 2011 at 8:24 pm

    18:58 dang double unders

  4. Zack Lovingood says :
    April 7, 2011 at 8:29 pm

    15:57 Double unders killed me

  5. Nikol says :
    April 7, 2011 at 8:38 pm

    15:46

  6. Tracy Helton says :
    April 7, 2011 at 8:56 pm

    15:04

  7. Miranda Moore says :
    April 7, 2011 at 9:14 pm

    15:00

  8. Daniel Wade says :
    April 7, 2011 at 9:55 pm

    21:05 – Josh you are my inspiration for double unders!

  9. Christine Wade says :
    April 7, 2011 at 9:55 pm

    25:20 – DoubleUnders

  10. Amanda Johnson says :
    April 7, 2011 at 10:15 pm

    18:39(with double unders and banded pull ups)

  11. Ashley Smith says :
    April 7, 2011 at 10:19 pm

    17:25

  12. Jenni Irwin says :
    April 7, 2011 at 11:04 pm

    11:15 and tomorrow is going to kill me, so everyone tulips are my favorite flowers. Please bring them to my funeral!

  13. Amy Brown says :
    April 8, 2011 at 8:33 am

    13:20 or 13:30… Banded pull-ups and 150 singles
    Goat= I got 2 hspu’s and a maybe kip:)

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