CrossFit Murphy

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CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

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Wednesday, 30 July 2014 / Published in WOD2

Thursday 7.31.14

“Deck of Cards”

Diamonds-200 M Run
Spades-Box Jumps (24/20)
Hearts-True Push Ups
Clubs-Burpees

Jokers-1000 M Row or 600 M Run

1) Bench Press 5 x 5

Each team of two athletes will recieve on complete deck of playing cards for time. Each player will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed. Complete 1 200 M Run for every diamond drawn.  Face cards are worth 10 and Aces are worth 11.  

Today is”Bring a Friend Day.”  We will run a normal schedule and friends are welcome to all class times including the 6am. 

“Humility does not mean thinking less of yourself than of other people, nor does it mean having a low opinion of your own gifts means freedom from thinking about yourself at all.”~William Temple

14 Comments to “ Thursday 7.31.14”

  1. Cindy says :
    July 31, 2014 at 9:40 am

    Cindy & Lisa:22:57
    Cindy SWOD: 65,75,80,85,85

  2. Kim J says :
    July 31, 2014 at 7:08 pm

    SWOD 65/85/85/85/85

  3. Danny says :
    July 31, 2014 at 8:46 pm

    Wod with Twiggs & Kirk – 25:23 (Row 10 Cals for runs)
    SWOD – 135/155/175/185/195(5 rep PR)

  4. Josh F says :
    July 31, 2014 at 9:08 pm

    Joel I. And I 20:40
    Swod: 225*3 245 255

  5. Shawn J says :
    July 31, 2014 at 9:11 pm

    Penny & I
    18:07

  6. McClure says :
    July 31, 2014 at 9:23 pm

    Helton & I – 16:50

  7. Joe Mariano says :
    July 31, 2014 at 9:30 pm

    SWOD 5X10 225
    Brian and I 23??

  8. Keith P. says :
    July 31, 2014 at 9:34 pm

    Chris Wood and I…20:20. SWOD 245×2, 255×3

  9. Brandy Farmer says :
    July 31, 2014 at 9:38 pm

    SWOD 105

  10. Amanda Johnson says :
    July 31, 2014 at 10:34 pm

    Shivana and I
    19:59

  11. Kary says :
    July 31, 2014 at 10:45 pm

    Allie, Jazmine, and I 20:04
    SWOD 75 x 5

  12. Brian King says :
    July 31, 2014 at 11:33 pm

    SWOD11-225/235/245/255/265. 275×1

  13. Mel S. says :
    August 1, 2014 at 8:22 am

    SWOD 95

  14. Keith Wood says :
    August 1, 2014 at 11:02 am

    7 min AMRAP
    Ring Push-Ups x 15 reps
    24″ Box Jumps x 20 reps
    4 Full
    SP 115×6/135×5/135×5/135×5

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    • Nutrition Coaching
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    • The #800gChallenge
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