WODs & News
Get our latest posts delivered to your inbox!
"From me to the gym I love…My friends, my family, the people I would do anything for.
To my CFR family,
First off, there is not a single day that goes by that I don’t think of CFR, the warmth of the community, the sound of the clock counting down, the smell of sweat, chalk and barbells mixed together to form an aroma that’s impossible to forget, and especially the camaraderie that all five senses can tangibly synthesize the second someone smashes a PR or has a breakthrough. What CFR means to me, and will always mean to me, cannot adequately be described in words but the best way I can put it is a family I would kill and die for. I miss each and every one of you and want nothing short of colossal dominance and victory in all your endeavors.
I want to take this opportunity to share with you some thoughts and reflections that will hopefully put you in a mindset to properly attack not only this workout but every aspect of your life. As you are about to complete “Murph,” a cornerstone workout named after the Medal of Honor recipient Lt. Michael Murphy, one key thought to return to is “it” (the workout, your fitness journey, hell even life) isn’t just about you. Murph lived his life with the needs of those around him always surpassing his own, he was truly a protector, an individual that sought to give of himself to preserve the lives of those around him. During the course of this workout I challenge you to refuse the easy way out, to refuse to shave that rep or two, to refuse to compromise the depth of a single squat or pushup, to refuse to settle into a comfortable running pace, to refuse to take that extra :30 when you know you can get back on the bar. The easy way out is always there for you, on a daily basis, its easy to eat takeout instead of making your own food, its easy to skip a workout and sleep in instead, its easy to melt into mediocrity and simply float through life. Whats hard is being more than that, making the small but frequent decisions to forego the easy way for the truly rewarding path. By showing up to this workout you’ve given the middle finger to the easy way, you’ve taken another step to pass on comfort in favor of excellence, and for that you are a better person. There are few individuals in the common era we can look to as examples of shedding comfort for a higher calling of sacrifice than Murph, he truly personified everything it means to give of ones self for the greater good. While you’re waist deep in the discomfort of this workout remember why we do named Hero WODs, remember Murph and all the brave men and women who have made the ultimate sacrifice past, present, and future, remember that discomfort and pain are temporary, and finally remember that in the end no one will remember your WOD times, what your body fat percentage was, how much you can lift, but what will will be remembered is the kind of person you chose to be throughout your life and what you did for those around you, they will remember your character, integrity, and contributions, as we remember those same inherent traits of Murph today. Refuse to indulge comfort and the easy way out by accepting nothing less than excellence of yourself to better those around you; your fitness, but more importantly your friends, family, and those you care about will be all the better for it. Kick ass, have fun, and God bless America, get after it CFR.
Please please please be smart with this workout. Yes, we are honoring a fallen soldier with a hero workout, but listen to your body and be ready to adjust in the middle of the workout if needed.
#1 preparation thing prior to this workout, you guessed it, is proper NUTRITION. You should be well hydrated and properly nourished before tackling this workout. We each have our own version of what that is for you, individually, but please make sure you have enough in you to sustain your energy levels throughout a long and grueling workout like this. Be smart.
Scale the movements appropriately if need be
1 mile Run(s): scale distance if needed
100 Pull-Ups/200 Push Ups/300 Air Squats: If you have not been at the gym when we've been doing pull-ups, you just seemed to have missed those days over the past few weeks/month+, or if this is your first month or two with CFR, I think it probably makes sense that you cut the volume of reps down a bit. Be smart.
First cut might look like 80/160/240; next 50/100/200. It's OKAY. No one will think badly of you. Be smart. If you feel good after finishing the scaled numbers and think you'll be alright completing more, that is the time to go ahead and go for it and continue on. Not pushing through, beyond what your body is probably capable of doing.
I'm not trying to cast a shadow over this day/workout, but it is obviously a tough, long one for folks who haven't been building up to this kind of volume for these movements. Be smart and have fun with a large group!
Post Results to the comments of this post.