It’s Murph Week! Murph is one week away, and not only a benchmark across the CrossFit community worldwide, but a great day at our box to complete a tough workout (with an inspiring story behind it) and then enjoy some great food, drinks, and fun after together.  Class times on Monday are 8:30 and 9:45 am ONLY. No classes on Sunday to prep for Murph. Due to the length of the workout, warm-ups are on your own before class, and after a short briefing, we’ll start promptly. We’ll open up on Monday at 8 am.  There will be no time cap on the workouts, 2 clocks going, and lots of scaling options provided as usual.  You are welcome to bring friends and family for the cook-out after. And if any of those friends or family are experienced CrossFitters, we’d love to have them for the workout as well.

For the cook-out, we’ll provide burgers, dogs, and some veggie options. Please bring a dessert or side to share, and any beverages you prefer. We’ll provide some water and some beer.  Also, feel free to bring any tailgating game you want – cornhole, Kan Jam, etc… for all to enjoy.
If you cannot make it Monday, but want to complete Murph, post on our Facebook. I know at least 2 or 3 people who are going to do Murph Saturday during open gym hours, and that would be a good one to coordinate in a small group.
If you want to register on the official Murph site, and get an official Murph shirt, or just learn more about the man, check out the link here: https://themurphchallenge.com/
Our awesome US of A CFS shirts are due in Thursday, just in time to wear on Memorial Day!
Our May monthly challenge is squats! Again, getting ready for Murph, and getting those buns ready for the pool and beach!  Set a personal goal for yourself, maybe it’s 100 a day, maybe it’s 25 before and after each class you attend. Stick to it and you’ll see some results and a better Murph for sure!  No, the squats on Murph Day don’t count.  Marni is leading the pack as of today!
We launched our fresh new website this week too (where you’re reading this blog from). More to come on it, but we’re very excited with the new look. Check it out and let us know what you think.
Remember, we offer nutrition services to help you meet your goals. You can’t out train a bad diet, and as an athlete you need fuel your body like the sports car it is! Whether you want to lose weight, get meal prep ideas, take it to the next level with macros, fuel for an upcoming competition, or maybe even gain weight, we can help. Schedule an appointment right here to start it off…https://0485673.rcomhost.com/programs/nutrition-services/
 

Follow us on Instagram  @crossfit_surmount   And please request to join the CFS Members group on Facebook if you are not in the group yet.   Follow us there for great pictures, updates, and more!

This week….

Monday

  • Dumbbell clean and jerks and 400m runs

Tuesday

  • Bar muscle-ups with different barbell movements

Wednesday

  • Max height box jumps; metcon of 2 minute intervals

Thursday

  • Medball cleans and longer runs

Friday

  • Core work and deadlifts

Saturday

  • GIANT Teams go head to head!!

Sunday

  • No Classes, rest for Murph