This year’s Murph is going to be a little different than we are use to. But one thing that won’t change, we complete Murph as a community!

Monday May 25th at 10:00am, we would like all our members to log onto Zoom and join us for a welcome and warm-up! We will be completing the workout via Zoom and then re-grouping at 11:30am for a brief celebratory happy hour with your beverage of choice (adult or otherwise).

If you would like to meet up with members to complete this workout outside together (from a safe distance), please sign up HERE before 8pm Saturday.

The Workout

Murph RX is:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

*option to use a weight vest*

This is a HIGH volume workout under normal circumstances. Please PLEASE scale appropriately to avoid injury and so you can keep training this week.

We highly recommend subbing sit ups for pull ups. If you have access to a pull up bar that requires you to do strict pull ups, we recommend you cut the number down from 100.

Doing this workout as written is challenging. If you have never done it as written (unpartitioned), this is not the year to try. Below are two common partitioned options:

1 Mile Run 1 Mile Run
10 Rounds 20 Rounds
10 sit ups/pull ups OR 5 sit ups/pull ups
20 push ups 10 push ups
30 air squats 15 air squats
1 Mile Run 1 Mile Run

You can choose to cut the amount of rounds or the number of reps in each round to scale the overall volume. You can also partition the running by hitting a 400m run before each round for 8 rounds or an 800m run before each round for 4 rounds.

Who is Murph?

In memory of Navy Lieutenant Michael Murphy who died in Afghanistan on June 28, 2005. When his team came under fire from a much larger enemy force, LT.  Murph knowingly left his position of cover to get a clear signal in order to communicate with his headquarters, the U.S. Navy said. He died fighting. 

This workout was one of his favorites. He had named it ‘Body Armor’. It was renamed ‘Murph’ in his memory and was first posted on August 18, 2005. It is completed every year on Memorial Day by Crossfitters and Navy SEALs alike.

In 2014, The Murph Challenge became the official fundraiser of the Lt. Michael P. Murphy Memorial Scholarship Foundation. Since 2014, the organization started by Murphy’s family has raised more than $1 million.

Friends, loved ones! Geo and I have seen an uptick in zoom class attendance lately which is AMAZING; we love to see your faces and workout with you!

Why ZOOM? We realize this is at-home order is dragging on longer than we hoped, but the Zoom workouts double as a fun social hour and an accountability check in! Zoom is allowing us to tap into that part of crossfit classes that we love: PUSHING OURSELVES!

If you haven’t jumped on a zoom class yet, here is our class schedule:

Monday: 7:30am, 12:00pm, 5:00pm
Tuesday: 12:00pm, 5:00pm
Wednesday: 7:30am, 12:00pm, 5:00pm
Friday: 12:00pm, 5:00pm
Saturday: 9:00am
Sunday: Yoga 9:00am


Log into Zoom (link on SugarWOD) at 12pm on Sunday 4/26 to make Oatmeal Nut Butter Chocolate Chip Breakfast Bars with Brittany!

2 Eggs
1 cup old fashion oats (uncooked)
1/4 cup flour
1/3 cup chocolate chips (or blueberries)
1/4 cup peanut butter/nut butter
1/4 cup maple syrup
2 tbsp coconut oil (ghee or butter)
1/2 tsp cinnamon
1/4 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/2 tsp vanilla

You’ll Need:
8×8 pan
Parchment paper

Will Mia make an appearance?!

Thursday (4/23) at 6pm LIVE on Zoom we are cooking up
Laura Ligos’s Freezer V-Egg-ie Burittos

We all know our first meal is the most important meal of the day. It sets up your metabolism, your energy, and your mindset for the rest of the day! I’m going to set you up for success this week with Laura Ligos’s Freezer V-Egg-ie Burittos. A 30 minutes or less and vegetarian-friendly recipe, that goes from your freezer to your microwave, to your belly in a minute so we can skip the unsatisfying cereal!

We’ll be making four burritos (with the ingredients below), so feel free to double or triple the recipe!

1tbsp Olive Oil
4 Garlic Cloves
1 Yellow Onion
1 Bell Pepper
1 Medium Sweet Potato
1 cup of shredded Cheddar Cheese
1/2 tsp Paprika
1/2 tsp Garlic Powder
8 Eggs
4 Large Burrito Wraps (flour tortilla works best but you can use a gluten-free version as long as it’s burrito size 

Fair Trade Accessory Shopping for a Cause!

My friend, Jena-Marie reached out to me to see how her business could help Crossfit/Rockwells/Industry Athletics in this season when they had to close the doors. She works for a company that helps create jobs in vulnerable communities around the world through fair trade accessories.  Her company is giving back to individuals and small businesses during this time.
We are setting up a virtual “party” to learn more about this!!  (She also created a FB group: HERE). The “party” will be this Saturday, April 18 at 10AM on Zoom. BUT before the “party” starts…. let’s all meet for the CFH 9AM live streaming class and make the best of what we have to work with! After the workout, we can all jump on the zoom “party” to hear how we can help Industry Athletics and the Rockwells while doing a little shopping!! 

Link to the zoom “party”:

Time: Apr 18, 2020 10:00 AM Eastern Time (US and Canada)

Join Zoom Meeting

Meeting ID: 969 9609 4939
Password: 782898

Thank you for your support,
Nicol (CFH member and friend)

If you are unable to attend tomorrow, you can still shop online! Just go to – 20% of the sales goes to the Industry Athletics!! So get shopping!! 

Austin and Paige welcomed baby girl Wyatt Ashley into the world on Easter Sunday! After a 20+ hour at-home labor, Mom, Dad, and Wyatt are all healthy and strong and feeling very blessed!

Austin and Paige are both long time members and Austin is a core part of the coaching team at HE. We couldn’t be happier for their growing family! We wish them a lifetime of love and happiness!

This week we are reading Part I: Mind and Muscle of Alex Hutchinson’s Endure!

Part I ends on page 79. Help hold each other accountable and click here to sign up!

Tune into Zoom at 3pm on Sunday 4/19 to discuss! The zoom link will be in SugarWOD.

Feel free to bring any thoughts/questions for the group or just bring your beautiful face! We’ll have discussion topics/questions, as well as a mid-afternoon treat of some high quality dark chocolate! Munch along!

Cooking with Kelsea: Cauliflower Curry
Thursday 12/16 at 6:00pm

  • 1 tbsp Olive Oil
  • 1 onion
  • 3 garlic cloves (minced garlic)
  • 1 jalapeno
  • 1 large head of cauliflower
  • 1 can (13.5 oz) full-fat coconut milk
  • 1 can (28 oz) diced tomatos
  • 1 tbsp Curry Powder
  • 1 tsp Cumin
  • 1/2 tsp Cinnamon
  • 1/2 tsp Turmeric
  • 1/4 cup Fresh Parsley (optional)

Baking with Brittany: Brownies
Sunday 12/19 at 12:30pm

  • 300 g dark chocolate chopped or chips
  • 2 tbsp Coconut oil
  • 2 medium hass avocados pitted and peeled
  • 1/2 cup honey or maple syrup
  • 1 tsp vanilla extract
  • 3 eggs 
  • 1/2 cup cocoa powder
  • 1/2 cup less 1 Tbsp. coconut flour

For the Avocado Frosting

  • One medium sized hass avocado pitted and peeled
  • 3 Tbsp unsweetened cocoa powder
  • 3 Tbsp maple syrup

Oh yea, it’s still a thing! Now more than ever, we want to commend the members who are keeping their health and wellness a priority amidst the craziness.

The members below checked into and attended 10 or more classes before we had to shut our doors AND have continued to crush their at-home workouts with us via SugarWOD and True Coach. Be sure to give them a SugarWOD fist bump or a comment!

Ari Zayon  13
Daniel Fitzgerald  13
Feysel Abdulkaf  13
Kathryn Maitland  12
Matthew Heiland  12
Brandon Scudder  11
Chelsea Carr  11
Jane Clauson  11
Jill Nelson  11
Michael Meck  11
Yuriy Mamed-Zade  11
Brent Arihood  10
Dylan ViaCava  10
Edward Pavoni  10
Jessica Konigsberg  10
Jorge Maciel  10
Natalia Berger  10

We are in a hard spot, the gym is closed and we are trying to adjust our model to help serve our community. In the midst of all this, our community has given back so much…

-People have made AMAZING one time donations
-Members have kept their memberships active as we go digital
-Coaches have given up pay checks. Some are donating their time as they have another full time job to support them.
-Members have added on personal programming to their membership, paying more per month then they did a few weeks prior
-Old members have come back to support us

In turn we want to give back, we are providing:
-Access to SugarWOD to track scores, hold people accountable, and provide a virtual community
-Access to our Zoom Classes, fitness, nutrition and mindset
-Access to TrueCoach where we program individually for our athletes
-Giving them workouts, video critiques and feedback directly related to their goals and situation

We do not have access to the gym, we do not have funds to donate, but we have access to our virtual program. This program will help keep people in shape and put them in a better place to fight disease and stay healthy. We want to give that to more people. We are going to scholarship a few athletes for free. If you have been hit by hard times because of COVID-19, we will welcome you into our community, give you access and help you on their fitness journey. We hope our members do not see this as devaluing their services and giving away something that others have to pay for. We can only do this because of the people that are paying. We can only help because our community has so graciously helped us. If you know someone or are someone that wants to apply, please fill out the survey below. We only have the capacity to accept a certain number of athletes, because continuing to provide a high level of service to all the current paying members is top priority.