I have a confession to make. I woke up this morning and wasn’t sure if I’d even do “Murph” today. I felt awful even thinking something like that, because that workout is something important and sacred to us CrossFitters. Even non-CrossFitters typically know about that workout. But, after a few busy days with a lot going on, feeling tired and sore all morning, poor planning and working out the previous three days, I let negativity creep into my head. Maybe, for the first time in 8 years, I wouldn’t do this workout?  

Then the 203 community took over. I coached the 8:30 am crew and got all amped up watching you all battle through all that running, pull-ups, push-ups and squats. I was inspired by ALL of you, whether you did the workout RX with a weight vest, or any of the versions we offered. The adrenaline began to flow, which often happens when I coach a big class. I can’t help but get all jacked up just watching your determination.

My mindset made a complete 180. How could I possibly not do Murph? Especially after knowing his story and what he went through protecting our freedoms! Taking a rest day would have been a total cop out. I felt like an idiot that the thought even crossed my mind.

At the end of the day, I jumped in with the 10 am crew, had a great time workout out alongside you all, and beat my time from last year……which is always a good thing!

On a scheduling note, we know everyone who did Murph will be sore on Wednesday, maybe Thursday too. But, we programmed workouts that should hopefully get you moving and make you feel better (and we will give you time for plenty of mobility).

We hope you all had a great Fourth of July Holiday!


The 8:30 am crew!


The 10 am crew!


The 8:30 class getting to work after the first mile run


Pat getting his first Murph RX with a weight vest!


Stacey and Rich hitting those pull-ups!


Melis also got her first official RX Murph!


Kim getting her chin over the bar


Father-daughter air squats!


CLOS down the home stretch escorted by these lovely ladies!


The 10 am class getting after it