The 2024 Murph Experience

May 25, 2024. Registration includes Beer & BBQ, Free T-Shirt (register before May 1), Scaling for all Levels, over $600 in prizes, and of course an amazing workout.

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Planned Events at Sand & Steel

  • CrossFit Open: Begins February 29. Paul organizing.
  • Hyrox DC: March 2. Paul organizing.
  • Ex2 Wakefield: March 3, 2024
  • Ex2 Hemlock: March 17, 2024
  • Festivus 2024 Spring: Sometime in April
  • Ex2 Rosaryville: April 7, 2024
  • Ex2 Lake Fairfax: April 14, 2024
  • Spartan Race: Tri State Jersey April 27/28. Sean organizing.
  • Ex2 Laurel Hill: April 28, 2024
  • Beach Throwdown: May 6 and 7 (dates from 2023) 
  • Ex2 Fountainhead: May 19, 2024
  • Murph: May (Memorial Day weekend)
  • Spartan Race – Tri State NY  June 8/9. Sean organizing.
  • Ex2 Seneca Creek: June 22, 2024
  • Independence Day Workout:  July 4
  • CrossFit Games: August 8-11
  • WZA Online Qualifiers: August 16
  • Spartan Race: WV August 24
  • Metcon Rush: MD August 24
  • Spartan Killington: September 12-15
  • MACC FEST: September 30
  • Rogue Invitational: October 25-30, 2024
  • Chad: Nov 11
  • Wodapalooza: January 12-14th, 2025 (Compete or spectate)

Past Events

  • CrossFit Open 2023: February 15-March 7, 2023.
  • The Murph Experience: May 27 | Murph Open Gym May 29
  • Pride Throwdown & After Party: June 24, 2023
  • Independence WOD: July 1 @ 8AM
  • Olympic Lifting Starter Course: July 22, 2023. 8AM-10PM
    Complimentary Breakfast plus an Olympic lifting workout and technique practice class. Free for the first 20 people that register.
  • Turkey Buster: Near Thanksgiving
  • Iron Star Games 2023 (Friday / Saturday): Dec 1 – Dec 16

Nutrition Lab Schedule:

We are pleased to announce our 2024 Nutrition Lab Schedule! We have front-loaded the calendar in January and February to offering you two nutrition classes.  We have refreshed and improved each of the modules for 2024 making the concepts easier to learn and implement.

Nutrition Lab is a fuel-first nutrition workshop designed to power your CrossFit workouts, promote weight loss, and help you build serious muscle. More importantly, Nutrition Lab places a heavy emphasis on clean and healthy eating, eschewing the use of all unhealthy shortcuts and habits.

If you want to take your performance and improvement to the next level, there is nothing more valuable than Nutrition Lab. Don’t CrossFit without it!

Nutrition Lab is Offered the First Sunday of the Month Unless Otherwise Indicated Below:

  • Eating for Success
    22 Rules for building a perfect diet
    Sunday: 01/07/2024 at 10AM
  • The Five Elements Rule
    A Simpler Approach to Building a Better Meal Plan.
    Sunday: 01/21/2024 at 10:30AM
  • Way Beyond Macros
    Macros, Serving Sizes, Meal Plan Optimization.
    Sunday: 02/04/2024 at 11:00AM
  • Tuning your Target Calories
    The Weight Loss Calculator, InBody Interpretation, Nutrition Label Analysis.
    Sunday: 3/03/2024 at 11:00AM
  • The Nutrition Lab Cleanse
    85 Rules to Build a Bulletproof Diet
    Sunday: 03/24/2024 at 10:30AM
  • Getting Smart About Eating Clean and Organic Foods
    Everything you Need to Know about Organic Foods
    Sunday: 04/07/2024 at 10:30AM
  • Make it Fast, Make it Right
    Reading Nutrition Labels, Speed Tips, Weekend Prep, and Meal Delivery Services.
    Sunday: 05/05/2024 at 10:30AM
  • Glycemic Impact
    Understanding Glycemic Load, Glycemic Index, and Glycemic Impact
    Sunday: 06/02/2024 at 10:30AM
  • Restaurants and Travel
    Planning for Travel and How to Order in Restaurants
    Sunday: 07/07/2024 at 10:30AM
  • Sports Nutrition and Supplements
    Nutrient Timing and Dosage for Competitions Plus Supplements for CrossFit and Endurance Training
    Sunday: August at 10:30AM
  • Mindset and Preparation for Making Healthier Choices
    Covers Metabolic Syndrome, Cheat Meals, 10 Rules for Weight Loss, 11 Foods to Avoid, Shopping Lists, Building Healthy Habits, 80 Superfoods you Should be Eating.
    Sunday: September at 10:30AM
  • The CrossFit Nutrition Regimen
    Eating the CrossFit Way
    Sunday: October at 10:30AM

Always consult Zen Planner for the final schedule as these times and data are subject to change.

CrossFit Competitions


Spartan Race West Virginia (AUG 26-27, 2023)

Tough Mudder Pittsburg PA (September 9, 2023)

Three distances available. Paul is registered for 8AM – 15K race.

Spartan Race Washington DC (SEP 16 – 17, 2023)

Past Races

Backyard Burn (April 23, 2023)

2023 Spring Valley View Hard Cider Challenge 5k, 10k, & Half (April 29, 2023)

  • Variable Distances, Paul is running the Half Marathon. Register
  • Venue: Delaplane, VA.

Spartan Race Fayetteville, NC (MAY 13, 2023)

Savage Race Maryland 2023 (MAY 20, 2023)

Spartan Race Palmerton, PA (JUL 15, 2023)

EX2 Race, Saturday July 22, 2023
Blue Crab Bolt @ Schaeffer Farms

EX2 Race, Saturday August 5, 2023
Blue Crab Bolt @ Little Bennett

Private Event Price Quote

Private Event

Use this form to request Sand & Steel host an event for your group. The event can be at Sand & Steel or at a private venue of your choice. Pricing for private events depend on the length of the event, number of people, and type of training / programming requested.

1Organizer Information
2Event Information
Event Organizer(Required)
Organizer Email(Required)

Coming Soon

July 17 @ 10:30 am – 1:30 pm EDT

Join us as we lock horns in battle in the world of Catan.  This match will features Seafarers, Cities & Knights, and Treasures, Dragons, and Adventures.  It’ll be an epic battle for all.  This event is not recommended if it’s your first time playing Catan, but please let us know if you are interested in learning.  We’ll let you know when our next Catan event is going on.

We’ll be playing at the penthouse.  Please bring food or beverages to share.

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