Wednesday 5.8.13

Teams of 2 complete each of the following:

As many rounds and reps as possible in 7 minutes of:

1 Rope Climb
12 Plyo Push Ups

Rest 2 minutes…

As many rounds an reps as possible in 7 minutes of:

5 Deadlifts (225/155)
8 Box Jumps (24/20)

Rx’d + (275/185)

Rest 2 minutes…

As many reps as possible in 7 minutes of:

Double Unders

Rx’d + 30 Unbroken Double Unders

Strength: KB Bench Press 5 x 5

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Upcoming Clinics:

-Saturday May 11th: 8:30-9:30am Ring Muscle Ups with Matt Gutierrez (5$ each with a 10 person cap..sign up at gym)

-Saturday May 18th: 8:30-9:30am Nutrition (free to CFM members 10$ for non members)

CrossFit Murphy will be hosting a fundraiser dinner at Doyle’s Resteraunt Thursday, May 30th. All proceeds will go to help send our team to Regionals.

CrossFit Murphy will also be raffling off a 1 year unlimited membership to CrossFit Murphy. Tickets will be 20$ each. All proceeds go to help send our team to Regionals.

 “A friend is one that knows you as you are, understands where you have been, accepts what you have become, and still, gently allows you to grow.~William Shakespeare

19 Replies to “Wednesday 5.8.13”

  1. DU’s: 265
    Deadlift/Boxjump: 6 full rounds +5+5
    Ropeclimb/Plyo: 5 full rounds
    SWOD: 1 rd at 87lbs and 4 rds at 67

  2. 1st rd- 4 full + 5DL(185) + 3 box jumps
    2nd rd- 5 full + 3 bar rows
    3rd rd- 380 singles
    SWOD- 1×53 lb KB’s/2×53 lb KB’s + 25’s

  3. 7 full + 1 Rope Climb + 2 Push Ups
    8 full + 2 DL @ 185lbs
    Tabata DU @ 30 each round (skipped 1 round)

  4. Rope climbs 6 full + 1 rope + 7 push ups
    DL box jumps 8 full + 5 DL + 5 box jumps
    DU 410

    KB bench 5×4 with 26 lbs KB

  5. Bar Rows/Plyo Pushups – 6 full
    DL/Box Jumps – 6 full + 5 + 5 @ 125
    100 DU’s and alot of singles

  6. PPU/RC: 6 Full + 8 PU
    BJ/DL: 5 Full + 3 BJ (185lb)
    DU: 262
    SWOD (BP): 155/185/205/210/225 x 3

  7. 2 x 6 min AMRAP of
    200m run
    10 box jumps
    8 KTE

    3full/2full + 4kte

    4min AMRAP air squats
    125 squats

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