Daily Workout

Workout of the Day

Saturday 8.29.20

Team of 2 complete the following:

As many rounds and reps as possible in 25 minutes of:

80/60 Cals Bike/Row
40 DBall Cleans (AHAP)
80/60 Cals Bike Row
80 Box Jumps (24/20)
80/60 Cals Bike/Row
40 DBall Cleans (AHAP)

-M/F Teams- 70 Cals
-Partners can divide reps as needed


Double Under Clinic- Mute Sports Equipment will be at CrossFit Murphy on Saturday morning. If you need a new jump rope or a cable replaced come by the gym anytime from 8:45 AM- 11:00 AM and see Tim and Laura.

The Double Under Clinic will be held from 10-11 AM. All are welcome to participate. The cost of the clinic is $20 and all proceeds will be used to purchase Adaptive Athlete and CFM Teens equipment.

“It’s supposed to be hard, if it wasn’t hard then everyone would do it … The hard is what makes it great.”~Jimmy Dugan (Tom Hanks in A League of Their Own)

Friday 8.28.20

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

300 M Run
15 Strict Handstand Push Ups
10 Front Squat (155/105)
5 Bar Muscle-Ups

1) Front Squat 3×7 (across) 
(90% of 8.14.20)

“Nutrition and fitness are a long-term investment.”

Thursday 8.27.20

Teams of 3 complete the following for time:

Row 7500 M

*Swap every 500 M, each team member will row 2500 M 

Compare to 6.13.19 on Wodify

1) Devote 15 minutes to mobility work or ROMWOD

“Be still. God isn’t going to try and shout over all of the noise in our lives.”~Bob Goff

Wednesday 8.26.20

10 rounds not for time of: 

3 Power Snatches (climbing)
5 Strict Toes to Bar

-Must reset after each Power Snatch
-Complete Strict Toes to Bar Unbroken
-Record last set of 3 as score

“The secret of success is to be ready when your opportunity comes.”~Benjamin Disraeli

Tuesday 8.25.20

4 sets of:

As many round and reps as possible in 4 minutes of:

400 M Run
Max Devil Press (50’s/35’s) in time remaining

(Rest 2:00 between rounds)

1) Overhead Squat 5-5-5 (climbing)

“Always bear in mind that your own resolution to succeed is more important than any one thing.”~Abraham Lincoln

Monday 8.24.20

For time:

50 DB Snatches (alternating….50/35)
50 Push Ups
50 DB Step Ups (50/35) (24/20)
50 Push Ups
50 DB Snatches (alternating…50/35)

*On step-ups: DB must be placed somewhere on the shoulders. There is no grip standard but one hand must remain in contact with the DB at all times. You must alternate legs and it is recommended to not complete all 50 reps with the DB on one shoulder. 

1) Deadlift (build to a heavy 10)

“To live is the rarest thing in the world. Most people exist, that is all.”~Oscar Wilde

Sunday 8.23.20

Rest Day



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