Tips & Tricks For Taking On “MURPH”


1 mile run – 100 pull ups – 200 push ups – 300 air squats – 1 mile run

This is the workout we do every year on Memorial Day to honor our Military, fallen service members and Michael Murphy (whom the workout was named after), a Navy SEAL who was killed in action in 2005.

Murph is a workout that requires not only a lot of physical strength and endurance, but mental strength and endurance too.  Strategy, planning and prepping will play a key role in your success in completing the Murph workout.

As daunting as this sounds, don’t be scared off – just like anything else in CrossFit, Murph can be scaled to something equally as challenging, but more appropriate for your current fitness level, like doing a “half” Murph, or partner Murph! Please, instead of making the decision not to do it because you don’t think you can, talk to a coach to learn how you CAN do this workout.

Some tips for preparing to take on Murph…

  • Don’t go out too hot too quick! You might be a little anxious to get going and want to push yourself, but start at a pace you can keep for a substantial amount of time, then kick it up at the end with what you have left!
  • Don’t sacrifice quality for speed! Breathe through your movements and make sure you are keeping good form and technique, especially in your push ups and air squats.
  • Hydrate! Start hydrating for Murph two days ahead. With the holiday weekend, it may be hard to make the best nutrition choices, which will make basic water intake seem inadequate. It’s going to be a hot one on Monday – so make sure to bring plenty of water the day of for during the workout.
  • Fuel up! Just like hydration, make sure you are fueling your body properly with good, whole foods and complex carbs! The better your body is fueled right, the better you will feel during the workout.
  • Wear the right gear! Make sure you plan ahead on what you are going to wear. Instead of your normal CrossFit trainers, you may want to consider wearing running shoes to give your feet some extra cushion and better support. If you are going to be doing pull ups, consider wearing grips to prevent any tearing during all of those reps! Pick out your outfit ahead of time, and maybe even wear it for a mini test run so you know you’ll be comfortable.
  • Mind over Matter! This is a tough WOD, but remember you can do it. Take one rep at a time and check it off the list. Have fun and remember why we are doing it – to honor all of those who have lost their lives for our country, push extra hard for them. After you complete Murph, go get some food and hang out with our awesome CrossFit community!

Three Reasons You Should Do ROMWOD

We absolutely understand that rest days are used to sleep in, or to not worry about rushing to the box right after work – but your body might thank you if you make the time to come to the box on Thursdays at either 5:30 am or 5:00 pm and stretch it out with us during ROMWOD (Range of Motion Workout of the Day).

You train hard all week, it’s important that you give your body the love it needs to recover properly. Stretching to improve range of motion is just as important in the sport of fitness as training hard and eating ring. Here are 3 reasons why you should make time to come to ROMWOD.

Optimize Range of Motion

According to ROMWOD’s website: “Range of Motion is optimized through the strengthening of ligaments and tendons while simultaneously removing excess fascia through specific stretching routines.” Fascias are a sheet of tissue made up of densely packed protein fibers that weaves throughout the entire body and binds and supports your muscles, bones and organs. To be able to work properly, your fascias need to be, in lack for a better term, super supple and bendy. When they get tight and don’t move around properly – the result is sore muscles and decreased ROM. The stretches done during ROMWOD looses and releases fascias to get them back to that supple state so they can properly support your muscles again.

Boost Your Performance

Increasing your range of motion can help generate power and promote efficiency of functional movements. Weak range of motion / little to no mobility in your ankles and hips will make squats tougher and can cause unnecessary pain. Lack of mobility in the front rack position can lead to inefficient cleans, front squats and jerks. Bottom line – increase your range of motion, and feel better during training.


Accelerate Recovery

Through the natural release of hyaluronic acid, a natural substance in skin that binds and lubricates movable parts of the body, such as joints and muscles, recovery is increased while the central nervous system is simultaneously reset.


If you can’t make it to the box for ROMWOD, we recommend you add some type of stretching routine into your regimen. If you stick to it – you will surely see a improvement in your recovery, performance, and overall range of motion!



How a A Weightlifting Meet Works

Hey guys and gals!  It’s finally time for our Mock Meet in our Barbell Level 1 and Level 2 classes! Because of this, I wanted to take some time and give you a little crash course in the sport of Weightlifting. Without getting super technical and overwhelming you with details, I am going to explain how a meet works.

As you know, the sport of Weightlifting consists of two movements, the snatch and the clean and jerk.  During a meet, you will get 3 attempts in each lift. These lifts are performed on a platform in front of three judges. Each judge will signal either a white light for a good lift or a red light for a bad lift. In order for the attempt to be considered a good lift, at least two judges must signal a white light. Majority rules, just like kindergarten. A few things the judges are looking for include catching the snatch with fully locked out arms and not re-bending the elbows, no pauses in the lift at the hang position or hip, not hitting your elbows on your knees while catching the clean, and not pressing out in the jerk. Essentially, in the snatch, the bar must move from ground to overhead in one continuous motion and be received with fully locked out arms. In the clean it also must be continuous, and your elbows cannot touch your knees in the receiving of the bar. With the jerk, the bar must be received with fully locked out arms. No presses. Catching in the power is okay in all lifts.  When the center judge signals you to drop the bar, you must drop the bar in front of you, not behind you, for it to be considered a good lift.  An official platform is 4 meters by 4 meters and you must stay on the platform during the entire lift and the barbell must be dropped on the platform.

A little more on your three attempts at the lifts:

  • All athletes’ snatch attempts will take place first, followed by the clean and jerk.
  • During each session, weight will never be taken off the bar. We will be running the meet using an open format, where the person lifting the lightest load will go first.
  • Weight will be added to the bar and lifters will be filtered in to lift as the weight reaches their declared attempts.
  • You will get one minute after the bar is loaded to take your attempt. The only exception to this is when you follow yourself (there is no one between you and your next attempt), then you will get two minutes.
  • To clarify, when I say “attempt” that means you get one try to complete the lift, you do not get the entire minute to continue trying if you miss.
  • Olympic Lifter Mattie Rogers performing the "snatch"
    Olympic Lifter Mattie Rogers performing the “snatch”

This part can kind of be confusing, so I will give a quick example.

Lifter A’s first attempt is 50kg, Lifter B’s first attempt is 55kg, and Lifter C’s first attempt is 57kg.

Lifter A is first up.  It was a good lift. Good job lifter A you get a gold star.

They have 30 seconds to declare their second attempt. They choose 54kg.  Since there is no one in between them and their next attempt, they will ‘follow themselves’, thereby getting two minutes to take the attempt after the bar is loaded.

Attempt two was a good lift and they declare 58kg as their third attempt.

 The bar will be loaded to 55kg and Lifter B will take their first attempt, they will have one minute to make the attempt.

This was a good lift, they declare 59kg as their second attempt.

The bar is then loaded to 57kg.  Lifter C will take their first attempt.

And so on, you get the point.

If you successfully complete at least one snatch and one clean and jerk then you have a Total! This is your “score” in CrossFit terms if you want to think of it that way. Your total is your best snatch and your best clean and jerk added together.  Which is cool! Basically the premise of the sport of weightlifting is to put the most weight over your head as possible. Highest total wins. There are no ties. In the event of the same total between two lifters the one who achieved that total first is the winner.

So, there you have it! That is how a Weightlifting meet works! The Barbell classes have been working so hard these last 6 weeks, and I am beyond excited for the mock meet to see that hard work pay off. If anyone is interested in checking it out or cheering on our awesome members, it is May 23rd starting at 6pm!

If you guys have any questions, feel free to reach out. Until then, happy lifting ya’ll.

-Coach Reagan


How CrossFit Can Help Build Confidence In Young Girls

When you take risks and succeed, you build confidence. All too often, as girls start to get older, their confidence abandons them. The thought of taking a risk and failing is quite scary, so they would rather stay still and quiet. With no risks being taken, no confidence is being built. From ages 12-20 instead of trying, failing, and learning – girls are instead just living life by the book with feelings of self-doubt and apprehension.

It’s important to encourage girls to start taking risks and to learn from failure instead of being afraid of it. Failures followed by a push to keep going will build mental strength. In CrossFit boxes throughout the world, not only are people getting stronger physically, but also mentally. You can’t succeed in the gym if you aren’t willing to try new things, accept failure, and learn from it.

Which is why a CrossFit box is the perfect place for a young girl to go and discover her confidence. It is in the gym where she will realize failing is okay, and taking risks is scary – but necessary. She will be encouraged to be as strong and competitive as she wants. She will be pushed just as hard as the boys, and surrounded by a community of people who will support her when she tries something new.


At her local box, she will find a female role model who will teach her authenticity, to like herself for who she is, and appreciate her body for all it can do. She will learn that great things come from failure and perseverance, and that pushing through the hardest of challenges instead of giving up will always pay off.

With every new challenge she approaches, and every risk she takes, confidence will be built. These opportunities of hardships and overcoming challenges will be presented to her at the box quite often, if not daily.

She will walk in to her first day of CrossFit as a young girl, trying to follow social norms, trying to be accepted by everyone. Give her a few weeks, and watch her walk out of the box after a tough workout as a young girl who is unstoppable, not afraid, and proud of who she is. Who knows that she is strong, and can face any challenge she is presented with, constantly taking risks and creating new goals. Most importantly, she will be a role model for the next young and hesitant girl who walks into the gym looking to find her confidence.

Client Stories

Amanda Bunton: Passionate about Fitness & Family

What brought you to CrossFit Oshkosh?
Les Mills always played an active role in my fitness routine, but I was looking for a new challenge!

Your first impression of CrossFit Oshkosh?
It was intimidating at first – but the coaches and CrossFit community were very welcoming.

What has been your biggest hurdle since starting?
Proper form and technique slowed progress at first. Realizing this, I enrolled in Level 1 Barbell class CFO was offering, and I could immediately see the changes by getting one-on-one time with the coaches!

What is your favorite aspect of CrossFit?
Checking my Fit-bit for those peak minutes after a tough WOD; “Embrace the Suck!” I am also very proud to say that I am a CrossFitter!

What are your current goals in CrossFit? 
Improving on proper form and technique. Also, getting over my new fear of box jumps after taking a nasty digger, I used to love them!

What is something we don’t know about you?
As busy as I am with my family, work, and fitness; I love being home. And I’ve never cut the grass!

Do you want to be like Amanda, or one of our other amazing clients? Are you ready to make a change?

For Change Click Here