ANNOUNCEMENTS

We are beginning a new training cycle for all of our programs. Please read up on what to expect in the coming weeks.
We have made a few schedule adjustments.  We heard your feedback and have made a few changes this Spring.

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Program News

– COMPETE
Returns on Sundays shifted down to the 9AM slot. This class focuses on 100% intensity over the course of 2-3 workouts, pitting athletes against each other in head to head competition where the leaderboard matters.
– POWER
You will be seeing new apparatus creep it’s way into the program. You’ll enjoy Benching, deadlifting, and squatting in unique variations, weekly.
– FLOW
Our FLOW classes are set to return in April in a new time slot. More information to follow.
– BARBELL Basics
Learn the basics of the Olympic lifts. We provide the highest quality and competition rated equipment along with the very best coaches in the sport. This is a 1-hour structured class where technique is paramount. Classes meet Tuesday/Thursday 10AM.
– BARBELL Open Platform
Our new OLY program is in full swing!
This is an unstructured class, it is run in a club atmosphere under the watchful eye of an Olympic Lifting Coach, Program meets Tuesday/Thursday 11AM & Sunday @ 10:00-Noon.

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New Cycle

Begins Monday March 21st 2022

Memorial Day Murph Cycle

The Memorial Day Murph Cycle will focus on squat strength and bodyweight gymnastics with a emphasis on running throughout the cycle. This 10 week cycle will culminate with our annual Memorial Day Murph + BBQ social on Monday May 30th 2022. Murph is a time honored tradition, this hero workout is; For Time: 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run in a weighted vest.

MEMORIAL DAY MURPH + BBQ SOCIAL

SAVE THE DATE: Monday, May 30th for our Memorial Day Murph workout and BBQ social.

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HAVE A WEIGHTED VEST?

In years past we allowed athletes to leave their weighted vest at the gym throughout the Murph cycle. This year we will extend the same offer to the first 20 individuals who bring their vest to class. Check with the front desk prior to leaving your vest so we ensure we are tracking.

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MEMORIAL DAY MURPH

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

Murph

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

HOW DIFFICULT IS MURPH?

On paper, it might not look TOO bad. It might take most people awhile to finish, but it can slowly be chipped away at compared to a workout with ridiculously heavy weights, complicated skill required movements, etc. “

First, there’s two methods of finishing Murph. While you have to start and finish with a 1 mile run, the 100 pull-ups, 200 push-ups, and 300 air squats can either be done in order, or partitioned. The most common strategy is to partition the reps into 20 rounds of “Cindy” or 5 pull-ups, 10 push-ups, and 15 air squats. If you’re really trying to maximize your time and don’t think you can do 20 rounds of 10 push-ups unbroken, you can split the push-ups around the air squats. So you would do 20 rounds of: 5 pull-ups, 5 push-ups, 15 air squats, 5 push-ups. Performing “Murph” in the un-partitioned manner is the more difficult of the strategies, as the push-ups will be the part that will have lots of rest in between sets. The partitioned way lets you chip away at the other movements while your push-ups take a break.

The other variation about Murph is that it’s performed either with a weight vest, or without. The prescription hints to use one if you have one, but, if you don’t have one, then you don’t have a choice. There’s a ton of variation in completion time between the two options. Below is roughly the average time of completion without a weight vest. The average time being around 48 minutes for Men and 52 minutes for Women. 

Our 2022 version will have athletes partner up and take on “Murph” as a team or solo, partitioning the work as needed.