tagged 
amrap, clean, handstand push-up, murley, power clean, strict handstand push-up
amrap, clean, handstand push-up, murley, power clean, strict handstand push-up Entries in murley (58)
Workout of the Day - Thursday, July 23
Warmup
WOD
Complete as many rounds as possible in 10 minutes of:
Strict handstand push-ups
Cleans
*the exact order and volume of which depends on my mood at any given session
Post rounds completed to comments.
Murley has been back in the building for the last two weeks, even doing short workouts with heavy weight! Let's hope this sticks for a while.
Workout of the Day - Tuesday, February 4
Warmup
WOD
21-15-9 reps for time of:
Dumbbell squat cleans
Strict pull-ups
Deficit push-ups (hands on DBs)
Post time to comments.
Murley has been stopping in for a few workouts here and there since Christmas. Today we did rope pull-ups for most people and Murley did the first few each round in the L-sit position.
Workout of the Day - Monday, January 14
Warmup
Nobody was really warming up anyway, but somehow the scores looked good
WOD
"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Compate to 8/15/2017
Post rounds completed to comments.
Uh... Murley? 24 rounds? Girls record? 2 more than Elizabeth? What the hell is going on?
Workout of the Day - Friday, December 28
Warmup
3 rounds
Squat
Candlestick
Push-up
Pull-up
Kb swing
WOD
"Annie"
50-40-30-20-10 reps for time of:
Double unders
Sit-ups
Compare to 12/7/2017
Post time to comments.
Murley set a pr today and a Champions Club record of 4:56. We had everyone do hollow body sit-ups today, so I know it hasn't been consistent will all the past ones. Still, great time!
Workout of the Day - Monday, November 5
Warmup
3 rounds
Hollow hold
Rope climb
Pistol
Kb swing
WOD
3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell
Compare to 9/29/2014
Post time to comments.
Murley was killing this workout today; we usually don't do burpees jumping over the bar but the sprit moved me to have her and Jay do them. Shakes did a few then opted back for regular ones. Short, tough workout and classic CrossFit triplet.
Workout of the Day - Sunday, October 7
Warmup
Planche practice
WOD
Complete as many rounds as possible in 20 minutes of:
Dumpster and back Farmer's walk (110m I think)
*split into teams of two, one partner does Farmer's carry while the other runs 200m
Compare to 10/29/2017
Post rounds completed to comments.
Alexis, Mrs. Bennis, and Murley round the corner on the farmer's walk.
tagged 200m, alexis, amrap, babies, farmers walk, kids session, mrs. bennis, murley, run, team workout
200m, alexis, amrap, babies, farmers walk, kids session, mrs. bennis, murley, run, team workout Workout of the Day - Tuesday, August 7
Warmup
Nothing really
WOD
The Shannon/Murley Surprise
2 rounds, 4 minutes of each exercise of:
Ring row
GHD sit-up
Kb swing
Hip extension
Lunge
*at the start of each 4-minute segment, perform a corner run and then do the exercises for the remainder of that 4 minutes.
Post total reps to comments.
This workout was an attempted sub for a marathon row. Murley and Shannon designed it and tested it out yesterday. Shannon is Shannon, so naturally she did it again today. It was a rough one for sure.
