Several months ago Port Orchard Police Chief Brown approached us with the idea of collaborating for our annual Memorial Day Murph workout. The original plan was for us to host the workout and festivities, while the police department would put on a pancake feed at the gym and sponsor The Murph Challenge – the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation. Like most of you, we’ve had to change our plans for this Memorial Day. Chief Brown has sponsored The Murph Challenge, and we will all be completing the workout in our online classes, or on our own at home. I thought I’d share some helpful tips on how to approach this workout, from home. First, here’s a little about the workout: History “Murph” was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read: In memory of Navy Lieutenant Michael...Read more

Warm-up 1 Minute Jog10 Knee hug to lunge10 Dynamic Pigeon10 Butterfly Sit-ups5 Inchworms Then, 3 Sets: 5 Knee to hip deadlift5 Bent over rows5 Hang Power Cleans5 Push Press or Push Jerk WOD Complete the Following for Time: 35-20-15 Sit-UpsHang to overheadDouble-unders or Jumping Jacks -Use DBs, barbell, weighted back pack, or any object for your ground to overhead.Read more

Warm-up 3 sets: 10 Knee hug to lunge10 Calf raises:15 Skipping high knees:15 Mountain Climbers WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time Cap Equipment Scaling & Modifications Read about modifying pull-ups at home HERE If you don’t have 100 meters to run, perform 20 jumping jacks or mountain climbers.Read more

Warm-up 3 sets: 10 Knee hug to lunge10 Calf raises:15 Skipping high knees:15 Mountain Climbers WOD 15 Minute AMRAP: 200 Meter Run20 Squats10 Push-UpsRead more

Active recovery day! Take our online yoga class with Malia by signing-up HERE, or get outside and enjoy the sun. You can also try this weekend’s endurance WOD by heading to Beyond the Whiteboard and creating a free account using our code: NXNW736 For all our online announcements, check out our Blog HERERead more