Murph Prep Starts NOW

by Clark Hibbs

It’s that time of year again! It’s getting hot outside (or hotter if you’re in Texas…), school is winding down, and that big workout you go through every year is coming up…

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

Every year in America, thousands of CrossFit affiliates take on Murph, a hero workout named after the late American hero Lieutenant Michael Murphy.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” –

This workout is difficult because of the total volume of work, as well as the physical demand you’ll be under. Because of this volume and demand, we want to start preparing our bodies for this workout NOW. Here’s what we suggest…

Stay Hydrated. This should go without saying. We definitely want to ALWAYS be hydrated… but it isn’t always at the forefront of our minds. It’s important that we begin hydrating for Monday Murph MULTIPLE days before… not just the night before or the morning of. Having your body properly hydrated will help you manage the heat that day, the volume of work, and last but definitely not least, recovery. Proper hydration will definitely aid in recovering quicker from Murph so you can go about your Memorial Day AND make it back into the gym on Tuesday.

Ease back on the Workout Volume. There’s a LOT of work to be done on Monday. Let’s make sure we aren’t super fatigued going into it! Maybe you don’t do that hero workout this Saturday… and maybe your squat cycle can take a break for a day. You want to be fresh for this one, not fatigued.

Stick to your nutrition this weekend. This is the tough part on a holiday weekend. The grills are being fired up, beers are flying out of the cooler, and all we want to do is stuff our faces until our guts scream for mercy. Enjoy your weekend, but reign in the over eating. Not only are we trying to avoid ruining a good week of nutrition, but we also want to avoid feeling like a sloppy sluggish mess on Monday. Enjoy the food, eat some delicious meals, but don’t over do it.  

Don’t show up Hungover. This will not end well for you.

Your coaches will have safe and workable options for you, and the training you have done up to this point will keep you safe as well. Don’t be intimidated by the workout. Get EXCITED by the workout. It’s an awesome tradition for Memorial Day, and it’s an even greater tradition to honor one of our fallen soldiers. Prep starts now, not Sunday night.
If there’s anything we can do to help you, please let us know!

-Clark Hibbs


How To Handle The Holidays

By now, you’ve been inundated by fitness professionals telling you how to handle Thanksgiving.    That’s great, but most of them miss the point.  

Happy Birthday, Yellow Rose.

pictured above – the first ever group workout at Yellow Rose. 7 years ago, we opened the doors to our little slice of happiness in


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