7.16.16 “Murphy’s Law”

July 15, 2016

In celebration of CFB’s 5 Year Anniversary we are honoring the very first members of CFB with a WOD named after them, these members have been with us the entire time since the summer of 2011!!! These members have been the lifeblood of our community and not only helped us start rolling but helped us keep rolling. They continued to keep spreading the love of CrossFit to all those around them, whether they want to hear about it or not. These members have brought in many friends and family over the years and have truly been the reason why we are successful today. They showed us that it is possible to “Do what you love and love what you do” because helping and training the many members like them over the years is so very fulfilling and infinitely rewarding!!! So, we want to thank all of the OG’s of CFB and all of our current membership from both CFB and CFD for being so awesome!!! You are all our family and we love all of you!!! CFD’s 5 Year Anniversary will be next year and we can’t wait to Honor the many OG’s that started bootcamp with us!!!

Pat, Ryan and Cailin Murphy!!!

Pat, Ryan and Cailin Murphy!!!

 

The Murphy’s have been with us since the very beginning. Pat was a personal client of mine way back at the RAC and I slowly converted him into a true CrossFitter!!! He brought along his wonderful family when we opened at CFB and we can’t be more proud of these two; as students both attending UMIAMI next year together and as athletes always taking on challenges, getting stronger and getting fitter!! Pat’s favorite saying is: “There is no change without challenge”, so we figured we would challenge you with this WOD today. They all contributed to making this WOD up with me. Good luck!!!

TODAY”S WOD
“MURPHY”S LAW”
AMRAP 33
Teams of 3
1 Mile Sandbag Run (50,35)
33 Muscle Ups/Wall Walks
33 Hang Cleans
33 Push Jerk
33 Burpees over Bar
33 Tire Flips (heavy)
1 Mile Sandbag Run (50,35)
33 Tire Flips (heavy)
33 Burpees over Bar
33 Push Jerk
33 Hang Cleans
33 Muscle Ups/Wall Walks

L1- (95,65)
L2- (135,95)
L3- (185,125)

-On the Sandbag run you will have one bag and can switch whenever you want between the 3 partners.
-Substitute for Muscle ups today is 33 wall walks.
-On the rest of the chipper only one athlete works at a time. You may have two different bars if necessary.
-If you can complete this all under the 33 minute amrap then your score is your time.
-Some athletes may start in different stations, especially to get through the tire flips and Muscle ups/wall walks. Coaches may have you just switch the order of those two movements.

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