Daily Workout

Workout of the Day

Tuesday 3.24.20

“Deck of Cards”

Diamonds- 200 M Run/200 M Row/Bike .4 Miles
Spades- Toes to Bar
Hearts- Box Jumps
Clubs- DBall Cleans (AHAP)

Jokers- 1000 M Row or 800 M Run (MMS) or Bike 1.5 Miles

Each team of 2 athletes will recieve on complete deck of playing cards for time.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Face cards are worth 10 and Aces are worth 11.

“Let perseverance be your engine and hope your fuel.”~H. Jackson Brown, Jr.

Monday 3.23.20

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

3 Hang Cleans (185/125)
30 Double Unders

1) Front Squat 5×4 
@80-90 of your heavy 4 from 3.5.20

-Please see Wodify or the CrossFit Murphy Facebook page for At-Home WOD options for today.

“Praise is the antidote to panic.”~Andrew Brown

Sunday 3.22.20

Rest Day

Saturday 3.21.20

Ultimate Frisbee!

Ultimate Frisbee in 10 Simple Rules

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, parallettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.”~Greg Glassman

Friday 3.20.20


21-15-9 reps for time of:

Deadlifts (225/155)
Handstand Push Ups

Compare to 7.16.19 on Wodify or HERE

1) 4 rounds not for time of:

120′ Forward Sled Pull (AHAP)
18 Single-Arm Ring Rows (9 each)
18 Single-Leg Landmine RDLs (9 each)

“Discipline is just doing the same thing the right way whether anyone’s watching or not.”

Thursday 3.19.20

As many rounds and reps as possible in 15 minutes of:

200 M Run
10 Power Snatches (95/65)
10 Box Jump On and Overs (24/20)

1) Tempo Overhead Squat 1-1-1-1-1-1 (Climbing)
-5 second pause in the bottom
-Record last load as score

“If you want to be happy, be.”~Leo Tolstoy

Wednesday 3.18.20

For time:

30/24 Cal Echo Bike
30 DB Bench Press (50’s/35’s)
30 Toes to Bar
30 Push Ups

Rest 4 minutes

20/16 Cal Echo Bike
20 DB Bench Press (50’s/35’s)
20 Toes to Bar
20 Push Ups

Rest 4 minutes

10/8 Cal Echo Bike
10 DB Bench Press (50’s/35’s)
10 Toes to Bar
10 Push Ups

Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interest of the others.~Philippians 2:3-4



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