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
Monday, 28 May 2012 / Published in WOD2

Tuesday 5.29.12

Max rounds and reps in 5 minutes of each of the following:

10 Strict Dips (ring or bar)
10 True Push Ups

Rest 3 minutes…

5 Strict Pull Ups
10 Banded Pull Aparts

Rest 3 minutes…

Hollow Isometric Hold (30 seconds/30 seconds rest)
Perform 5 burpees as a penalty during the rest period for every time you have failure during isometric hold

Strength:
Bench Press 2-2-2-2-2 (resting 2 minutes between sets)
One Arm DB Row 3 x max reps

Compare SWOD and add load to HERE

Top Ten Movements To Build Muscle

“Life Strategy from an Old Man”

So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.~Matthew 6:34

14 Comments to “ Tuesday 5.29.12”

  1. Megan Swanson says :
    May 29, 2012 at 6:44 pm

    BP – 85/95/95/95
    WOD – 3 FULL + 3 push ups; 5 full

  2. Kim J says :
    May 29, 2012 at 7:35 pm

    BP 85/85/85/90/90
    WOD 4 Full (30 sec holds instead of dips)+ 5 push ups/ 4 Full

  3. Zack O. says :
    May 29, 2012 at 8:16 pm

    BP 315/320/325/325/325 (Fail last rep last 3)

  4. Amanda Johnson says :
    May 29, 2012 at 8:39 pm

    BP @ 135lb x 5 sets
    WOD: 4 full/5 full(blue band for pullups and dips)
    88 MedBall Chest Passes

  5. Tia says :
    May 29, 2012 at 9:26 pm

    BP 95×5
    WOD 3 full+5 dips+4push ups (strict dips)- 4 full+3 pullups(blue band)

  6. Keith says :
    May 29, 2012 at 9:28 pm

    BP 205/205/205/185/185
    3 full+5/ 4 full, 85 20lb MB chest

  7. Amy Brown says :
    May 29, 2012 at 9:39 pm

    BP: 95/105/105/105/105
    WOD: 4 full +5 pullups (strict w/blue) 2 full +10 pushups +5 dips (had to go to green band on dips….arms busted )

  8. Twiggs says :
    May 29, 2012 at 9:53 pm

    BP 225
    4full + 4 / 5full + 10

  9. Shawn J says :
    May 29, 2012 at 9:55 pm

    BP 275/285/295/295/295fail
    WOD 5 full, 5 full no bands

  10. Jennifer says :
    May 29, 2012 at 10:29 pm

    BP 85×5
    WOD 4 full +5 pullups/ 4 full

  11. Z says :
    May 29, 2012 at 10:49 pm

    BP- 195/205/210/215/225(fail)
    WOD- 5 full+3 p.u/6 full

  12. webb says :
    May 29, 2012 at 11:00 pm

    BP 225 x 5
    5 full +3pu and 6 full

  13. Josh Swanson says :
    May 30, 2012 at 6:48 am

    BP 225 x 5
    5 full+2pu and 6 full

  14. Matt G says :
    May 30, 2012 at 10:20 am

    SWOD: 275/280/285/290/290
    WOD w/20lb vest: 4Full + 2reps/ 4Full + 7reps

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