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Happy Murphday!

Happy Murphday!

Erin is so excited to be doing Murph!

Erin is so excited to be doing Murph!

The snow and ice didn't stop Ben today from honoring Murph.

The snow and ice didn't stop Ben today from honoring Murph.

Warm-up: 100 jump ropes
(Use first mile as warm-up)

MetCon – Murph:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats
Run 1 mile
(Break up the exercises however you want)

Holy cow!!?!?! MURPH!?!?!?!  In the snow?!?! What about the ice!!??!

Well I guess as coaches we can always say to be prepared for anything at any time so why not Murph in the snow and ice?! It may have been crazy to do, but it definitely made for one of the best workouts at CFK. I mean Murph is epic enough as it is, but add battling the elements and 20° weather into the equation, and it becomes even nastier! In some places it was so icy we had to instruct you guys to walk and not chance a messy fall. Not to mention, the route you guys ran was 1 solid mile of uphill and 1 solid mile of downhill. All these factors did not deter you Ktowners though, as everyone stayed positive with an encouraging attitude for fellow CFK’ers.

I am totally impressed, amazed, proud, and all other adjectives to describe how great everyone did and how awesome it was to watch everyone push through it. If you are upset or disappointed with your time…DON’T BE! Just to finish this workout, Rx’ed or not, is an accomplishment in itself. Plus, the next time this workout comes around it will be warm and snow/ice will not be a factor. You can actually run the miles and not worry about having to stop in certain places to watch for ice.

Honored to be the coach of the hardest working/encouraging CrossFitters,
<3 Coach Miss J

P.S. Post to comments your reaction as soon as you saw the MetCon today, and congrats to Matt Hinton who did Murphy Rx’ed!

Scott did all the Murphy reps!

Scott did all the Murphy reps!

Could Surekha be any cuter in that beanie? I think not.

Could Surekha be any cuter in that beanie? I think not.

By | 2017-04-25T14:40:02+00:00 January 8th, 2010|CrossFit Ktown Knoxville, Uncategorized|9 Comments


  1. Doug January 10, 2010 at 12:12 pm

    Still sore. Worse today than yesterday. Feel like I got hit by a truck.

  2. Travis January 10, 2010 at 12:27 pm

    That’s absolutely the analogy I was going to use. And yes I hurt more today than yesterday too.

  3. Ben January 11, 2010 at 8:27 am

    It’s Monday and I still can’t raise my arms above my shoulders, so today’s workout should be fun! Finally getting to do Murph is totally worth it though.

  4. James January 11, 2010 at 9:17 am

    Doing Murph then turning around and doing a tuff little WOD on Saturday morning left me extremely sore. Hopefully today will be lite. Getting up early to do a paleo breakfast was even harder.

  5. Ben January 11, 2010 at 9:33 am

    Speaking of Paleo…Props to Erin this morning for eating eggs!!! Didn’t know she had it in her to down raw eggs like Rocky!

  6. Erin January 11, 2010 at 10:02 am
  7. crossfitktown January 11, 2010 at 2:12 pm

    Nice find, Erin. Thoughts anyone?


  8. Glenn January 11, 2010 at 5:55 pm

    Erin, the best part of that article was the words “Paleo-friendly ice cream”. I have something to look for now. Thanks

  9. crossfitktown January 12, 2010 at 4:33 am

    I know you guys don’t plan on Paleo ice cream during the 10 weeks if you are trying to lean out, right? Remember there are tons of Paleo foods that are what we call “paleo living” foods. People go Paleo for the rest of their lives and these are things they eat for treats. During the 10 weeks stay away from sugary Paleo foods even if it is natural sugar!

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