CrossFit Athletic Group

The times for tomorrow (Monday) are:

10 am

5:30 pm

I've been thinking a lot about the concept of Hero workouts the last few days - Murph, in particular. If you are doing our modified versions of push-ups and pull-ups, are you really doing Murph? If that specific workout comes up on the main site, like it did during that fateful week, then yes, get as high as you can on pull-ups and snake the push-ups, but if you get the choice of 200+ workouts, then I think it's best to do one that you can do closer to rx'd. Manion, for example, is closer to rx even if you only do 65 lbs. on back squats.

The 10 am session will have 4 options: Murph for those that have pull-ups and push-ups like that; Sham for the in-season kids; and two more ones that will be sufficiently terrible for everyone else. The 5:30 session will be a choice of some of the chipper options that require more equipment and direction that I want to have at the crowded 10 am session. Last year the afternoon group chose Collin; this year there will be some other ones available.

Lastly, it's important to come at these workouts with respect - not only for the Heroes their dedicated to, but the volume and toll they take on your body; Clovis did some damage to a few of us earlier this month. Sleep well tonight, don't mess around with your nutrition, hang out on the floor or in a squat, and make sure you recover after the workout.