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
3 rounds for time of:
400 M Run
30 Wall Balls (20/14)
1) 3 x 3 Front Squats + 6 Back Squats
Compare loads to 11.11.13
Regional Preview 2014: Week 4-Video
“Do the best you can until you know better. Then when you know better, do better.”~Maya Angelou
RIP Maya Angelou- she had lots of wonderful, inspirational things to say!
WOD 13:40
SWOD 135/185/185 (45 lbs heavier)
SWOD – 135–185–185 (45 lbs heavier than last time)
WOD – 14:10
17:27(600M row/12lb)
11:06
185/205/225. Should have went heavier.
SWOD: 275lbs
WOD: 11:48 30lb wall ball
SWOD: 195/195/200
WOD: 11:46 (16 lb WB)
SWOD 105
WOD 13:06
SWOD 145
WOD 10:15
SWOD 185/205/225
WOD 9:06 Rx
SWOD 225×2/235
11:14
SWOD – 165/185/205 (3 x 205 on 7/29/13)
WOD – 18:10 (6 RFT 200M/15 WB @12)
11:50
225/235
SWOD 115
10:20
Boxfit in Vero Beach
45 min of med ball work
Crossfit 26.2 in Rockledge, FL
Row 1000m. 3:46
SWOD
3×5 BS @215
3×5 BP @135
WOD
6 minute Amrap
8 KB snatch @ 45
15 burpee
3 full +8
SWOD 145×2 150×1 (thanks for pushing me Nikol)
WOD 13:54 (14 lb)
SWOD 105
WOD 12:42 (12lb WB)
SWOD 145×2/150
12:14
9:59 Rx
FS/BS 275/275/ then called it a day
9:19 rx
9:28 rx
12:05 30lb wb
SWOD 245/255/255
8:27
275/290/300f
8:29 (275)
11:20 (6lb)
185/205
10:25
10:15
11:05@20lb
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