Justin "BeefCake" Murphy 08-20-2014

WOD (W):
For Reps: 8 Mins to complete each Set/Rest Remaining Time)
Set 1
91 Double Unders
91 WallBalls
91 Double Unders

Set 2
20 Knees 2 Elbow
20 Clean & Jerk (155/115)
20 Toes 2 Bar
20 Clean & Jerk (155/115)

Set 3
AMRAP final 8min
8 Front Rack Lunges (155/115) (L+R=2)
8 Lateral Barbell Burpee

CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD

Happy Birthday to:
Justin Murphy
Chris Hernandez

Happy CrossFit Strong Anniversary to:
Curt Crofford - 2 years
Kevin Jackson - 2 Years

Wed, 08/20/2014

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Comments

JasonD
JasonD
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Wed, 08/20/2014 - 14:26

I like that he's trying to be the new Zmeskal. Alex, frost Boobers' tips!

DavidD
DavidD
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Wed, 08/20/2014 - 14:25

I keep waiting for the "resting" part of this week. All I see is 3,2,1 go heavy and fast…...

MikeB
MikeB
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Wed, 08/20/2014 - 13:04

Happy Birthday Justin!

JoaquinMartinez
JoaquinMartinez
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Wed, 08/20/2014 - 10:43

Happy birthday, Justin... Do you even know who Vanilla Ice is?

KimM
KimM
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Wed, 08/20/2014 - 09:34

Happy Birthday Coach Justin, aka beefcake!

We are exactly one month out from the Addison Oktoberfest 5K. This will be a gym-wide event, we want ALL members to participate! The 5k benefits Wipe Out Kids Cancer and our very own Michelle Read's son, Bryce, is an ambassador for WOKC. Sign up NOW and join Team CrossFit Bryce Strong!
https://secure.getmeregistered.com/homepage.php?id=7465

JustinBell
JustinBell
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Wed, 08/20/2014 - 08:16

Happy birthday Justin. This was a great WOD. Fun and miserable.

JustinMurphy
JustinMurphy
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Tue, 08/19/2014 - 23:10

Thanks gale! Excited for this!

VladBekker
VladBekker
Tue, 08/19/2014 - 21:21

Hooray!!!

AlexNegron
AlexNegron
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Tue, 08/19/2014 - 20:31

Holy crap this looks terrible

galeyocom
galeyocom
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Tue, 08/19/2014 - 19:27

Thank you for all you do! I hope you enjoy your WOD! So much for a recovery week! You do owe me, I took out the DeadLifts for you!