CrossFit Murphy

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CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

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Tuesday, 03 December 2013 / Published in WOD2

Wednesday 12.4.13

Teams of 2 complete the following:

3 rounds of:

200 M Run
400 M Run
550 M Run

One partner runs while other partner rest.

1) Every minute on the minute for 10 minutes complete:

Even minutes-”Goat 1″
Odd minutes-”Goat 2″

2) 3 rounds of:

Max reps Strict Pull Ups (overhand/mixed grip only)
Rest 2 minutes

Austin Medford Does Godzilla 7:56-Video

Why I Haven’t Taught You to Kip

Meal Ideas-100 Days Of Real Food

CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee.

Please turn in all points and a copy of BOD POD results in today.

“A good friend is a connection to life – a tie to the past, a road to the future, the key to sanity in a totally insane world.”~Lois Wyse

19 Comments to “ Wednesday 12.4.13”

  1. Laura N. says :
    December 4, 2013 at 8:11 am

    Michael S. & I 32:26

  2. Tim N says :
    December 4, 2013 at 9:04 am

    PU. 11/9/8

    WOD with Ray G. 21:35

  3. Cindy says :
    December 4, 2013 at 11:05 am

    SWOD: 3×8 blue band
    WOD: Kathryn & Cindy 30:00

  4. Amy Brown says :
    December 4, 2013 at 6:58 pm

    28:29 Sara & Amy

  5. Brandy Farmer says :
    December 4, 2013 at 7:00 pm

    Brandy, Scott, Greta 30:33

  6. Matt W says :
    December 4, 2013 at 8:46 pm

    John J and I 25:58
    strict Pullups 8/9/7

  7. Josh F says :
    December 4, 2013 at 8:47 pm

    PU 6/6/5
    Jeremy H and I 25:13

  8. Frank says :
    December 4, 2013 at 8:50 pm

    Andrew and Frank WOD: 32:54
    Frank SWOD: 4/4/5 (No Band)

  9. Jenni Irwin says :
    December 4, 2013 at 9:30 pm

    Jenni/Ashley – 24:45

  10. Jenny T says :
    December 4, 2013 at 9:36 pm

    Me/Amanda/Karen 25:20

  11. Kim J says :
    December 4, 2013 at 9:40 pm

    Me/Miranda/Allison….30:34

  12. Stacy B says :
    December 4, 2013 at 10:17 pm

    Me/Mel/Jerry. 32:52
    4/4/3 red band

  13. Zack Lovingood says :
    December 4, 2013 at 10:18 pm

    Anthony/ Tim H./and I 23:52

  14. Keith says :
    December 4, 2013 at 10:39 pm

    Shawn & I 24:36

  15. Nicole says :
    December 4, 2013 at 10:39 pm

    28:29

  16. Mama Jenny says :
    December 4, 2013 at 10:50 pm

    Me and Patrick 39:34…(Pat has been sick and this was his first day back…I’m just slow!)

  17. John J. says :
    December 4, 2013 at 10:52 pm

    PU’s: 15/9/7

  18. Erik Laney says :
    December 4, 2013 at 11:05 pm

    Sully and I 24:01

  19. Thursday 3.6.14 | Crossfit Murphy says :
    March 5, 2014 at 9:03 pm

    […] Compare to 12.4.13 […]

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    • What is CrossFit?
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    • FAQ
  • Programs
    • 1:1 Personal Coaching
    • CrossFit Kids and Teens
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  • Nutrition
    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
  • Daily Workout
  • WOD With God
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