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 🇺🇸
I was out of town over the Memorial Day Weekend again this year so I couldn’t join the awesome crew at Tangletown CrossFit 😥. However, I managed to get my Murph in on my birthday (a great gift to myself!) while visiting family in Brainerd, Minnesota. My goals were to push myself to my limit … More Another year older, another Murph conquered!
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 23.1 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!
This month I had the wonderful privilege of being the “Member of the Month” at the CrossFit gym I attend (Tangletown CrossFit). One of the fun parts about being the Member of the Month is getting to share a Q&A about myself (my background, personal fitness goals and accomplishments, advice for others, etc.) with the … More “10-4, Good Buddy!”
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 