Row for 5 minutes at a 20 stroke per minute pace
then…
Max Push Ups in 5 minutes
then…
Row for 5 minutes at a 20 stroke per minute pace.
*For row, no more than 100 strokes can be used in 5 minutes.
Post total meters rowed & total push ups to comments.
Then…
Skills, skills, and more skills!
Baby Johnson’s shower will be Wednesday, 12.29.10 at 7:00 at gym.
What are your goals for the gym in 2011? Think about them. What are you working for? Everyone has specific goals in mind. Think about this. What are you willing to give up to be your best? Now, what are you really willing to give up to be your best? After you think about it, decide what goals you would like to post on the goal board for 2011.
1309/100/1329-2738
2440 — 1168 / 70 / 1202
749 / 73 / 723 — 1545 Total
Crossfit Murphy,
Just wanted to say thanks for all your support and prayer during my time at BCT at Ft. Jackson. I graduated on the 16th and leave in three days to attend Officer School at Ft. Benning. Please continue to keep me and more importantly my wife and two boys in your prayers.
Crossfit really got me ready for the training that I faced. I had the highest PT score in my platoon and the second highest in our whole company. I owe it all to the Lord and to Crossfit for getting me to a level of fitness that allowed me to stay healthy and excel.
I look forward to seeing all of you in March when I will be home again. I hope to make a trip over to the gym and getting a couple of WOD’s in while I am in. Remember all things are possible through Christ. You all will be in my prayers and I wish nothing but good things for all of you.
Ethan Clapsaddle
2045…1030/63/952. really wish i was flexible
Ethan, thank you for your efforts in serving our country. You do willingly what most talk about but will never make the sacrifices to do. We miss you and look forward to getting you back in the gym. You have been on our hearts and in our prayers. Good luck with all your future endeavors.
Your family at CrossFit Murphy
1018/65/1097 = 2180 (I think)
831/100/812 = 1,743 total
884/90/827 – 1801
1830
797/86/826 = 1709
690/100/705 – 1495 total ( I really need to get stronger with my rowing!!!)
761/103/771 = 1635
Caleb Irwin – age 11 – 3rd time at Crossfit – 1st time doing WOD
663/61/681
1640
825/75/841=1747 Once again beat Irwin at rowing :-). I loved this WOD.
1712
1924
818/75/816=1709
1129/114/1077- 2320
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