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This is the man who you suffered for yesterday. None of us suffered as much as he did in combat, however.

Warm-Up: 20 Dislocates, Hip Opener each leg 30 sec, 10 GHD Sit-Ups, 10 Back Extensions, 10 Hang Snatches (45/25lbs)

DL: 5RM (If you did Murph yesterday, it’s okay to go sub-max)

Snatch Balance: 1RM

MetCon – 3RFT

5 Squat Snatches (75% of 1RM)

10 Box Jumps (24/18”)

Finisher: One Arm Hangs from Pull-Up Bar x’s 3. Switch arms as needed.


1. Sectionals – For those of you who are competing in sectionals, they begin this next week! The site just opened up yesterday so you can sign up whenever you like. The cost is $5, which is marginal compared to the past. Once you’ve created an account individually, search for CrossFit Ktown Jacked & Tan (That’s our name), and request to be on the team. We have already created our team, and so you’ll find us and we’ll let you on. PLEASE JOIN! We want as many people as possible to join! Go to to: Register 1st, and search and request permission to join CrossFit Ktown Jacked and Tan 2nd. Talk to a coach if you need help with this process or scheduling when to come in and do the workouts throughout the next 6 weeks.

2. Climbing Trip Next Week – Next Saturday we are taking a trip to one of my favorite places in the world. Soddy Daisy, TN!!!! This place isn’t so exciting, other than the beautiful sandstone boulder fields that frequent this place. If you are going or want to and don’t have much experience bouldering, next Saturday around noon we will be heading over to the climbing center for some extra practice. Just meet at the gym around 11:45 and we’ll get some food and climb. I usually climb every Tuesday and Thursday around 5:30, so if you want to come sometime this next week then just inquire when I’ll be there.

3. Pay dues – I’m looking at a list of 26 people who haven’t paid us for this month. I know we’re on the honor system here, but we are a business guys. We have to make money, and it’s time to pay the piper. If you haven’t paid by Friday, then we will put up all the names of people who haven’t paid on the white board next to the WOD. Love younz.

Coach CBo

Post to comments how you feel today post Murph.

By | 2017-04-25T14:39:15+00:00 March 9th, 2011|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Kirsten March 9, 2011 at 8:49 pm

    (This is Brandon.)

    Go buy and read this, immediately.

  2. T-Pain March 9, 2011 at 9:22 pm

    Irrelevant Side Fact: Soddy Daisy is also known for its outstanding High School wrestling program.

  3. Bucklington March 9, 2011 at 9:36 pm

    I think the fact that I wasn’t present at the gym today tells of how I feel post-Murph. Although the main reason is cause some guy kicked me as hard as he could on the inside of my knee in my indoor game that I had last night after the workout…pretty sore/bruised from it, no bueno.

  4. G8r Dave March 9, 2011 at 11:05 pm

    How do I feel post-Murph?
    Quads muy sore but o/t that, I survived OK. Went to bed almost as soon as i got home though. Mucho recovery sleep!
    Pretty pleased that I completed it Rx but typical CF…as soon as I think about it, I realize I lost a lot of time in transitions due to partitioning, pausing to preclude muscle failure, etc. Time, effort and conditioning will improve my capacity and so I just have to wait for the next opportunity.
    Thought about Murph today. A very brave and tough young man. RLTW, Murph.
    Dudes it did Murph in vests: I salute you. Much pride to know you.

  5. crossfitktown March 9, 2011 at 11:36 pm

    Grant already has…and why are you posting as Kirsten?
    -Miss J

  6. Rise Up March 10, 2011 at 9:21 am

    Ok, this has really been bugging me! Did anyone watch/count any of my reps last night? I seriously think I only did 3 squat snatches instead of 5. I think I confused the 3 rft and 5 squat snatches. Anyway, I plan on doing this metcon again, Saturday morning to get it right.

  7. Brandon March 10, 2011 at 12:06 pm

    Jessie: I was on Kirsten’s computer.

    James: I do that kind of thing all the time, then realize it hours/days later. No big deal, still rocked it with 150lbs (although technically you scaled down, as 75% for you would be 150.025, just sayin).

  8. Coach CBo March 10, 2011 at 5:59 pm

    James, it looked like you were rolling strong either way! If you did short it by two reps, I’d be surprised. You still demolished that WOD, and that’s all that matters, my friend!

Comments are closed.