Beginner:

• 800M Run | (12 Minutes or Less)
• 100 Ring Rows | (12 Minutes or Less)
• 200 Knee Pushups or TRX Chest Press or 20lb DB Floor Press | (14 Minutes of Less)
• 300 Box Squats | (10 Minutes or Less)
• 800M Run | (12 Minutes or Less)

Intermediate:

• 1200M Run | (10 Minutes or Less)
• 100 Band Support Pullups (1 band… maximum width 1 inches over one knee) | (12 Minutes or Less)
• 200 Band Support Pushups (1 band … maximum width 1 inch mounted at arm length from the floor) | (14 Minutes of Less)
• 300 Air Squats | (10 Minutes or Less)
• 1200M Run | (12 Minutes or Less)

Rx:

• 1600M Run | (10 Minutes or Less)
• 100 Pullups (any grip / any type) | (12 Minutes or Less)
• 200 Pushups | (14 Minutes of Less)
• 300 Air Squats | (10 Minutes or Less)
• 1600M Run | (12 Minutes or Less)

Rx+

With a weight vest

• 1600M Run
• 100 Pullups (any grip / any type)
• 200 Pushups
• 300 Air Squats
• 1600M Run

Murph Row

• 2000M Row or less if you need scaling | (10 Minutes or Less)
• 100 Pullups or Ring Rows | (12 Minutes or Less)
• 200 Pushups or Knee Pushups | (14 Minutes of Less)
• 300 Air Squats Any style | (10 Minutes or Less)
• 2000M Row or less if you need scaling | (12 Minutes or Less)

The size of your dreams must always exceed your current capacity to achieve them. If your dreams don’t scare you, they aren’t big enough. -Ellen Johnson Sirleaf

Many people struggle to accomplish their goals, because the stakes aren’t high enough. Fear of failure is a reality, and it blocks the emotional commitment to really push yourself to the next level. Whether it’s a Sand & Steel Competition, a Spartan Race, or even just signing up for your first CrossFit class, fear will hold you back from achieving greatness.

I think the ability of the average athlete could be doubled if it were demanded, if the situation demanded it. – Will Durant

But CrossFit provides us more than just incredible strength and fitness, it shapes our lives so we can do more, become more.

What you get by achieving your goals is not as important as what you become by achieving your goals.- Henry Thoreau

I firmly believe that there is greatness in all of us. But to quote Michael Jordan,

You have to expect great things of yourself before you can do them.

You’ll never achieve more than you think is possible. And that’s where a great coach comes in. We know what you are capable of and we are your champions. But at the end of the day, nothing will work unless you do. And, if you want better results… you have to make better choices.

And that’s why, year after year, I prepare and train to complete Murph. It’s a benchmark of my fitness… a measure of how far I have come. It’s a time where I can celebrate all of your accomplishments. It’s where Commitment, Consistency and Community come together. It is the CrossFit way.
And when we are all in the trenches together, when our arms and lungs are burning, and you feel like you cannot take it anymore…

I’ll remind you…

Think About Why You Started CrossFit

Health
Fitness
Strength
Friendship
Look Great Naked

Whatever your reasons, we are united in these goals… and we will finish Murph together.

I am a 2023 Murph Finisher