March, April & May Programming

Now with the CrossFit Open behind us we’ll shift our focus to developing your bodyweight strength in preparation for one of CrossFits most iconic tests, the Hero Workout, Murph. This workout consists of a:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats 

1 Mile Run

**Reps may be partitioned any way. If you have a 20/14lb weight vest, wear it**

Our programming for the next 12 weeks will focus on building your aerobic capacity along with your bodyweight endurance. We want you going into Murph ready! Expect to see more pull up progressions, handstand push up progressions, interval based running, and pressing on a weekly basis. Oh, we forgot to mention...you'll be seeing more Strength/Skill Work + a Metcon!

And in Endurance, classes will commemorate fallen first responders and members of our military with 36 Hero WODs. 12 weeks multiplied by 3 Endurance classes per week gives you 36 chances to come in and test your mettle with these benchmark workouts! Culminating in the workout Murph on Memorial Day Weekend!

Here’s a note from the CrossFit Journal on the significance of Hero WODs:

Military, law enforcement and first responder communities were among the amongst the earliest proponents of CrossFit. Their intensity matched with the fitness CrossFit provides is a match made in heaven. When a service member dies in the line of duty, a CrossFit hero workout is created in their name. Hero WODs are an opportunity to reflect on the sacrifices of the fallen – to speak their names and honor their memories. These workouts have been a tradition of gyms since 2005.