Conor's First day!

Conor’s First day!

Warm Up

CrossFit Warm up


Athlete’s Choice


Pre-Game | Open Gym

Option 1:

Pre-Game from last 2 weeks

3 Rounds, Not for Time:

2 Muscle Ups
4 Burpee Box Jumps (24,20)
6 Clean & Jerk (95,65)
8 OHS (95,65)
10 Cals on Rower
Rest 3:00

Option 2:

1:00 minute at each station – for quality –

Box jump, 24 inch box
Jumping pull-ups
Kettlebell swings, 1 pood
Walking Lunge, steps
Knees to elbows
Push press, 45 pounds
Back extensions
Wall ball shots, 20 pound ball
Double unders

Option 3:

EMOTM for 20 Minutes –

3 Power Snatch – for Quality

After Bash:

Recover / Prepare for 14.4

ONE Nation Competitors:

Pre-Game | Prime Your Engine

Travel WOD:

3 Rounds, Not for Time
10 Pullups
15 Pushups
20 Squats
1:00 Rest

To members of Reebok CrossFit One,

For those of you who do not know me, my name is Conor Murphy. I currently live in the Virgin Islands where I am the head coach at Reebok CrossFit St. Thomas. I am originally from Washington. I enlisted in the Navy at 17 and was stationed in San Diego for the majority of my military career. I have lived on this beautiful island for two and half years and now, I am moving up to Boston to coach at YOUR gym.

The best part about my life on this island has nothing to do with the weather, beaches, or views. My life on this rock revolves around our CrossFit gym and the community that we have started from the ground up. A white sand beach seems insignificant to me when in comparison to the friendships I have created in a 1,600 square foot hot box that I refer to as “home”.  That will also be the most difficult thing to leave.

Believe it or not, fitness is not what draws me to CrossFit. Being capable and prepared for anything and looking good without clothes on is great, but it falls second to the community. Community for me goes far beyond the gym. It goes far beyond sweating next to someone and high fiving after classes. Community to me is having friends and family that you can rely on. It is having people that you can lean on in tough times and drink beers with in times of celebration. That is what we have here and that is what I hope to carry over from St Thomas to Canton.

I want thank you for allowing me into your community and I look forward to getting to know every one of you. Feel free to contact me for anything. As of now, the plan is to be up there March 20th.

I’ll see you guys soon!