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Athlete Date Sort Location Workout Name Description Results
Michael Murphy 11/11/2013 CrossFit Pathos Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 3m 11s
Performed as RX
Michael Murphy 11/11/2013 CrossFit Pathos Grace 135 pound Clean and Jerk, 30 reps 4m 29s
Performed as RX
Michael Murphy 11/11/2013 CrossFit Pathos None Thrusters 2-2-2-2-2-2-2-2 195 lbs
Performed as RX
Michael Murphy 11/09/2013 CrossFit Pathos None Mid-Hang Power Snatch 2-2-2-2-2-2 195 lbs
Performed as RX
Michael Murphy 11/09/2013 CrossFit Pathos Morrison 50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood		 37m 56s
Performed as RX
Michael Murphy 11/09/2013 CrossFit Pathos Morrison 50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood		 37m 56s
Performed as RX
Michael Murphy 11/08/2013 CrossFit Pathos None Partner WOD, 3 Rounds for time:
Row 500 meters
50 HR Push-Ups
50 foot of walking lunges (synchronized)
50 Ring Rows
50 Leg Throws
Run 2 x 200 meters
*team of 3, will do 750m, 75 reps, and 3x200m run		 29m 43s
Performed as RX
Michael Murphy 11/05/2013 CrossFit Pathos None Deadlift 5RM 325 lbs
Performed as RX
Michael Murphy 11/05/2013 CrossFit Pathos None 10 Minute AMRAP:
(1-1, 2-2, 3-3, etc)
L Pull-Up
Handstand Push-ups		 59 reps
Performed as RX
Michael Murphy 11/04/2013 CrossFit Pathos None Press 3 RM 175 lbs
Performed as RX
Michael Murphy 11/04/2013 CrossFit Pathos None Press 1 x Max Reps at 80% of 3RM 9 reps
Performed as RX
Michael Murphy 10/30/2013 CrossFit Pathos CrossFit Football Total Power Clean 1-1-1
Back Squat 1-1-1
Bench Press 1-1-1
Deadlift 1-1-1		 300 lbs
375 lbs
325 lbs
435 lbs
lbs
Performed as RX
Michael Murphy 10/29/2013 CrossFit Pathos None For time:
15 foot Rope climb, 5 ascents
145/115 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165/125 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185/135 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205/145 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225/155 pound Clean and jerk, 1 rep		 14m 00s
Performed as RX
Michael Murphy 10/28/2013 CrossFit Pathos None Strict Pull-Ups 3 x Max Reps (rest 3 minutes) 27 reps
Performed as RX
Michael Murphy 10/26/2013 CrossFit Pathos None Back Squat 3-2-1 Cluster Sets x 3 315 lbs
Performed as RX
Michael Murphy 10/26/2013 CrossFit Pathos None Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5		 135-145-155-155-155 lbs
135-145-155-155-155 lbs
135-145-155-155-155 lbs
Performed as RX
Michael Murphy 10/24/2013 CrossFit Pathos None Power Clean + Split Jerk 3 x (H3 + 1)
*Power Cleans are touch and go.		 225 lbs
Performed as RX
Michael Murphy 10/23/2013 CrossFit Pathos None Close Grip Bench Press 3-2-1 Cluster Sets x 3 275 lbs
Performed as RX
Michael Murphy 10/22/2013 CrossFit Pathos None Power Snatch + Mid-Hang Squat Snatch 1+1, OTM x 10 135 lbs
Performed as RX
Michael Murphy 10/21/2013 CrossFit Pathos Walsh Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead		 53m 50s
Performed as RX
Michael Murphy 10/19/2013 CrossFit Pathos Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 16m 05s
Workout Scaled
Michael Murphy 10/19/2013 CrossFit Pathos None Bench Press 3-2-1 Cluster Sets x 3 280 lbs
Performed as RX
Michael Murphy 10/19/2013 CrossFit Pathos None Box Jump, 1 rm 44 in
Performed as RX
Michael Murphy 10/17/2013 CrossFit Pathos None Front Squat 2RM 285 lbs
Performed as RX
Michael Murphy 10/17/2013 CrossFit Pathos None 4 Rounds for time:
8 yards of Walking Lunges (with barbell in front rack position), using approximately 40% of your Front Squat 2RM
10 Chest to Bar Pull-Ups
12 Ball Slams, 20lbs		 9m 00s
Performed as RX
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