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Murphy, Yup.

Murphy, Yup.

Crosnoe and Andy working hard on Murph in the noon class today.

Warm-up: Mobilize and Stretch (Athlete’s Choice)

MetCon – Murphy:
Run 1 Mile
100 Pull-Ups
200 Push Ups
300 Air Squats
Run 1 Mile

Happy President’s Day! Great job to everyone who did Murph today in some way, shape, or form! Also a big thank you to Lesley, Misty, Maeghan, Karen, and T-Pain! They all came to the CrossFit class at Lululemon which I’m thrilled to say had a whopping 17 people bursting out the doors. Hopefully some of them will join the Ktown family!  Alright kids… hydrate well, ice bath if you can, definitely contrast shower, eat well, and sleep as much as possible tonight to recover from Murph. A little foam rolling and stretching wouldn’t hurt either. (DO IT!)

Recover like an athlete to perform like an athlete,
<3 Coach Miss J

P.S. Welcome back Kate Brosnan! And congrats to The Jeffrey for his engagement to Sarah!

AG and Priceless moving through their pull-ups.

By | 2017-04-25T14:38:45+00:00 February 20th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. crossfitktown February 20, 2012 at 8:57 pm

    Remember the Open starts Wednesday.
    1. Sign up at
    2. Make sure you select “Crossfit Ktown” as your affiliate.

    Most of you have done this, but some of you have forgotten to select you affiliate. I’m not going to name names….Matthew Cumbee…but we know who you are.

  2. G8r Dave February 21, 2012 at 5:25 pm

    Hey…that is my left hand on the edge of the picture with Lindsey and Andy. Just sayin…

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