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
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
575 singles
5 full +7+8
6 full +5
DL/BJ 6 full+4 @125
RC/PU 5 full
Singles 400
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
120 lb DL……forgot to post above
Bar rows/ plyo pu- 6 Full
DL/ Box jump- 6 Full+ 2DL(105)
Singles-488
7 full rope climb & pu/8 full DL & box jumps/382 du
7 full + 1 Rope Climb + 2 Push Ups
8 full + 2 DL @ 185lbs
Tabata DU @ 30 each round (skipped 1 round)
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
Bar Rows/Plyo Pushups – 6 full
DL/Box Jumps – 6 full + 5 + 5 @ 125
100 DU’s and alot of singles
RC 5 Full
DL/BJ 6 Full + 5
DU Tabata 12
7 Full
6 Full +2dl
102 DU’s
7 full
7 full + 2 DL
DU Tabata 23
7full
7full (sub hip extensions for box jumps)
DU ??
PPU/RC: 6 Full + 8 PU
BJ/DL: 5 Full + 3 BJ (185lb)
DU: 262
SWOD (BP): 155/185/205/210/225 x 3
DL/BJ 6full+12
Rope/Plyo 6full
DU around 100
BP 185/205/210/210/225
499 singles
JJ has the other details of our WOD.
Rope/Plyo push ups 6 full
DL/Box jump 8 full
286 double unders
2 x 6 min AMRAP of
200m run
10 box jumps
8 KTE
3full/2full + 4kte
4min AMRAP air squats
125 squats