I usually send out a few emails a week on topics ranging from health & fitness, nutrition, and lifestyle productivity hacks. I take a keep it simple approach to helping you move through life in a healthy and happy way. Everything is life is easier if you're STRONGER!
Memorial Day MURPH at Strength and Strike Fitness
|
Memorial Day will be here before you know it, so that means we will be doing MURPH like we do every year and all levels are welcomed to join us! What is MURPH?? Murph is a Hero WoD (in the CrossFit community) to celebrate the heroic actions of Navy Seal Lt Michael Murphy in Afghanistan on June 28th, 2005 when his group of four on recon mission were ambushed. WHY we do MURPH? Its' SIMPLE...to honor Lt. Michael Murphy and fallen service members We will have multiple modification options to make this workout accessible to all fitness levels.
- TRX rows instead of pull-ups
- push-up modifications
- Half Murph option
- Partner option
Please be sure to pre register in Mindbody to reserve your spot in class as space is limited. And don't hesitate to reach out if you have any questions
The workout is:
*Wear a 20/14lb vest, if available. Murph Is Hard… And That’s The PointLet’s be honest… Murph is challenging. But that’s also what makes it meaningful. Memorial Day isn’t just another workout day. It’s a day to remember sacrifice, resilience, courage, and service. For a short period of time, we willingly choose something difficult in honor of those who gave far more. And here’s the important thing: You do NOT need to be an elite athlete to participate. At Strength & Strike Fitness, we’ll help you scale and modify everything to fit your current fitness level. Can’t do pull-ups yet? We’ve got options. Need to modify push-ups? No problem. Want to do a Half Murph or partner version? Absolutely. This workout is for EVERYONE. The goal isn’t perfection. The goal is effort. The goal is community. The goal is challenging yourself alongside other people who are doing the same. Because the truth is… You are stronger than you think you are. And sometimes we all need a reminder that we can do hard things. 🦾🇺🇸 Whether this is your first Murph or your tenth, we’d love to have you there. Just a REMINDER...We have many ways to scale this workout to make it accessible to everyone. The coaches will help you choose the most appropriate option for you! Except for the runs, it can be broken up any way you like. Further, we are happy to give you scale suggestions (1/2 or 1/4 Murph) or have you do it as a partner workout if you're not ready to tackle the whole thing this year. Also remember that we have options to scale all the movements if the need arises (ie. banded pull ups, TRX rows, or knee push ups etc) The important thing is to come out and honor a veteran that gave the ultimate sacrifice for our freedoms. Yours in STRENGTH, Coach Rhuben |
Strength and Strike Fitness Newsletter
I usually send out a few emails a week on topics ranging from health & fitness, nutrition, and lifestyle productivity hacks. I take a keep it simple approach to helping you move through life in a healthy and happy way. Everything is life is easier if you're STRONGER!
Walking... It rarely gets much attention because it feels too simple. It doesn’t look intense.It doesn’t leave you exhausted.It doesn’t create the feeling that you “really worked hard.” Because of that, people often underestimate how powerful it is. But walking solves more problems than it gets credit for. ✅ It helps regulate blood sugar after meals✅ It supports digestion✅ It lowers stress✅ It improves circulation✅ It helps recovery from harder workouts And because it doesn’t drain the...
Happy Monday Reader! The Most Fun You’ll Have Working Out Starts This Week! We’re bringing a little March Madness into the gym… and it starts NOW. From March 23rd – April 6th, we’re running a 2-week challenge built around one simple idea: 👉 Show up. Stack wins. Climb the leaderboard. 🏀 HOW IT WORKS Earn points for: ✔️ Coming to class ✔️ Making your daily shot ✔️ Bringing friends ✔️ Tracking effort with Myzone ✔️ Adding weekly wins The more you do… the more you score. Top 8 Advance After Week...
Hey Reader, Recovery doesn’t always need tools, gadgets, or complicated protocols. One of the simplest checks you can do is asking yourself this question in the morning: “Do I feel better, worse, or the same as yesterday?” If you consistently feel worse, something needs adjusting. That could be sleep, stress, training volume, or nutrition. Two easy recovery upgrades most people overlook: • Consistent sleep timing (not just total hours)• Hydration earlier in the day (not just at night) You...