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How To Do The Workout “Murph”

This Friday, May 26, we’ll be doing the hero workout “Murph” in the afternoon. Whether this is your very first Murph or your 10th, it can be helpful to see different ways to do the workout. First, let’s establish some guidelines Second, here is how CrossFit created the workout back

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3 Things You’re Doing On The Weekends That Are Sabotaging Your Goals

You’re getting your workouts in, you’re mindful of what you’re eating…you’re even meal prepping! But…you feel like you’re not getting any closer to your goals. You’re frustrated – and understandably so. Let’s talk about the 3 things you’re doing on the weekends that are sabotaging your goals. Cheat Days “I

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The Essence Of Murph: Looking Back After 10 Years

“Murph” as it’s known, is a workout in the CrossFit world that has outgrown it’s roots and taken hold in the greater fitness realm as one of the toughest workouts there is … and for good reason. This blog will break down the workout, the hero, and what it means

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Mindset: How To Improve Your Workouts With Just Your Thoughts

3-2-1 … TIME! The Coach calls the workout to an end. What are the thoughts running through your head? Some may even verbalize them to the Coach or others in class, but they typically sound like this: “Wow that was amazing” “I should have gone faster” “I’m dying” “I should

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3 Simple Tips To Make Running Easier

Spring is here and with that comes beautiful warm weather and for some, the desire to start running! Or perhaps maybe you need to do it as part of your favorite gyms daily CrossFit wod … 🙂 Either way, running is a fantastic addition to any functional fitness program routine.

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What Coach Rob Eats In A Day

Here is an overview of what I ate yesterday, April 6th, 2023 Key points: Meal 1 – Breakfast 6am 4 eggs with some shredded pepper jack cheese 2 frozen waffles (365 whole foods brand) with a little butter and maple syrup Morning vitamins (Thorne daily vitamin elite, Vit D, fish

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“Getting those Double Unders”

Double Unders are one of the most common goals that we tend to see at CrossFit gyms and also one of the most frustrating. Here are some quick tips to get the rope rolling and possibly make double unders one of your new favorite moves! #1 Get the right rope

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“Is failure in fitness a bad thing?”

I’m sure everyone has a had one of those days. You pop into the gym and expect to hit things hard, break some personal lifting records and get to walk out with your head held high. Then it seems that when you get going, things just don’t go your way.

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“Making a fitness comeback!”

Have you ever taken time off from fitness? Or maybe you had an injury that sidelined you for an extended period. Whatever your reason may be, that time away can drastically effect your fitness and you may feel tentative coming back, or unsure of how to approach things when you

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