Tuesday 4.17.12

Every 30 seconds complete 3 burpees and then perform max rep pull ups.

The goal is to complete 100 total pull ups.

Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups and so on.

Post total time it took to complete 100 pull ups.

Strength: Power Clean 1-1-1 (set a new PR)

Compare SWOD to 12.5.11

Congratulations to the our own “CrossFit Junkies”for being all female Champions 2012!!!-View Final Results Here

Mud Run Pictures 2012

Golf and CrossFit Football-TTMJ

Slow Is Smooth, Smooth Is Fast

The Overhead Squat by Greg Glassman

Is your job killing you?

CrossFit Murphy will be starting a new 8 week program of CrossFit Kids and CrossFit Big Dogs this week at regular schedule times.

“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.”~Knute Rockne

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