Daily Workout

For time:

50 ft. KB Front Rack Lunge (53’s/35’s)
50 Push Ups
50 ft. KB Front Rack Lunge (53’s/35’s)
40 Push Ups
50 ft. KB Front Rack Lunge (53’s/35’s)
30 Push Ups
50 ft. KB Front Rack Lunge (53’s/35’s)
20 Push Ups
50 ft. KB Front Rack Lunge (53’s/35’s)
10 Push Ups

1) Bench Pres 10-8-6-4-2

“The doctor of the future will no longer treat the human frame with drugs, but rather cure and prevent disease with nutrition.”~Thomas Edison

Complete as many reps as possible in 18 minutes of the following ascending ladder rep scheme of:

3 Toes to Bar
3 Box Jump On and Over (24/20)
200 M Run
6 Toes to Bar
6 Box Jump on and Overs (24/20)
200 M Run
9 Toes to Bar
9 Box Jump on and Overs (24/20)
200 M Run

Continue on through 12/12…15/15…18/18 and so forth.

Compare to HERE

1) 4 rounds not for time:

10 Barbell RDLs
Max Strict Chin-Ups
:30 Pallof Press Hold (each)

Schedule:

CrossFit Murphy will observe Independence Day on Friday, July 3rd. We will run a regular schedule on Friday. The gym will be closed on Saturday, July 4th.

“Strength is not an easy thing to get but it’s so worth working for. Number one rule: Just show up!”~Kara Saunders

For time:

50 Wall Balls (20/14)
25 DBall Cleans (AHAP)
50 Wall Balls (20/14)

1) Back Squat 10-5-10-5-10

Schedule:
CrossFit Murphy will observe Independence Day on Friday, July 3rd. The gym will be closed on Saturday, July 4th.

So if the Son sets you free, you will be free indeed.~John 8:36

Rest Day

3 sets of:

AMRAP in 8 minutes of:

Buy In: 1000/800 M Row

2-4-6-8-10…
DB Box Step Ups (50/35)
Push Ups

-Rest 2 minutes between sets
-Buy-In is not counted in rep total 

“The strongest thing in the world is a bad habit.”~Terri Guillemets

Teams of 2 complete the following for time:

80 Box Jump On and Overs (24/20)
40 Front Squats (155/105)
600 M Run (together)
40 Front Squats (155/105)
80 Box Jump On and Overs (24/20)

-Partners may divide reps as needed
-Both partners leave on the 600 M run together…both partners must be back in the room before work begins again on Front Squats

1) Devote 15 minutes to mobility work or ROMWOD

Incoming Owner and CEO of CrossFit, Inc. 

For where your treasure is, there your heart will be also.~Matthew 6:21

As many rounds and reps as possible in 9 minutes of:

200 M Run
3 Ring Muscle Ups
6 Bench Press (185/105)

1) Core Cycle

3 rounds of: 

:30 Stalder Leg Lifts
:30 Hollow Rocks
:30 Reach Throughs
:30 Rest between Rounds

“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given than to explore the power they have to change it.”~Mohammed Ali