A huge shoutout to to my wife, Kate, for crushing her first ever Half Murph this year 👏 and to everyone around the globe for the shared suffering and encouragement to push each other through this beast of a workout! 💪💪 And above all, remembering Lt. Michael Murphy and all the brave men and women … More Murph 2026 🇺🇸
✝️ “I can do all things through Christ who strengthens me.” – Philippians 4:13 Not gonna lie, I’m pretty proud (and grateful!) for this. 🙌 What a gift to experience God at work through such an awesome coach (shout out, Teresa Briest! 💪) and amazing community at Tangletown Crossfit! 🎉 Together, they’ve pushed me further … More 🚨 Pull-Up PR Attempt – How Many Can I Get? 💪💪
1,025… Good enough for 2nd place and a sticker prize! 🥈🤠 In August my gym (Tangletown CrossFit in Minneapolis, MN) put on a pull-up challenge: See how many strict pull-ups (overhand, underhand, and hammer grip all accepted) you can do throughout the month. It was a bit of a grind, but I chipped away every … More 🤠 1,025!!! 🥈
Murph 2025 is officially in the books – and this year (for the first time ever!) with a 20# vest! 😃💪 About “Murph”: Murph is a CrossFit Hero workout named after U.S. Navy SEAL Lt. Michael Murphy, who was killed in action in Afghanistan in 2005 during Operation Red Wings. Under heavy enemy fire, Lt. … More Murph 2025 🇺🇸
Happy birthday, @jaime_villanuevah24!!! 🥳 🎂 🎉 With Jaime being the Member of the Month at Tangletown CrossFit he got to design today’s workout which, I might add, crushed me. 🤪 😄 It just so happened it’s also Jaime’s 40th birthday (tomorrow), which is why he named the workout “Los Cuarenta” (“The 40s”) and designed it to include … More 🥳 Los Cuarenta 🎂
I got to the gym today and absolutely got my butt kicked. 🤪 In fact, I think that was the closest I’ve come to losing my lunch during a workout in quite some time! 🤢😆 I had every excuse not to show up: I got a rather poor night of sleep (up a few times … More Something > Nothing
CrossFit Open workout 23.2 is a wrap! Here was the workout from the 2nd week of the CrossFit Open: 23.2 – Part A Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B – Part … More 2 Down, 1 To Go!
CrossFit Open workout 23.1 is officially in the books! Here was the scaled version of the workout that I did: 14:00 minutes AMRAP (As Many Rounds As Possible) 60 calorie row50 hanging knee raises40 14# wall balls30 95# power cleans20 pull-ups I managed to get through everything (200 total reps) with about 1.5 seconds to … More 1 Down, 2 To Go!
Not my best showing, but that’s not the point! I know that taking movement breaks throughout the work day provides both a huge physical AND mental boost for me. Even 1-2 minutes of a movement can clear your head, get your blood moving, and set you up for a successful next round of work. If … More Time for a Work Break!
HAPPY, HEALTHY, AND HOLY 