For Murph



from the original blog post nearly a decade ago:


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he 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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.



Ten years gone by and Michael Murphy and his heroic last stand pass further into legend.  While looking for a picture to use for this post it was more apparent than in years past that there are only a few pictures of the man.  The Crossfit world celebrates his life and final sacrifice for good reason but there is an inescapable sense of melancholia when you realize there will never be any more pictures than what already exists.

This Monday, Memorial Day, May 25th we, along with gyms everywhere, will ‘pour one out’ for Murph.  If you have someone else you’d also like to dedicate this workout to then write their name on the board, or your hand, or just in your thoughts.  Bring any food/drink you like and we’ll hang out after and “rehydrate”;)

  • There will only be this one session on that day(5/25).  9:00AM.  All other sessions are closed to observe the holiday.  If you can’t be there on Monday you can certainly do this workout during the Saturday morning session if that helps.
  • Also, remember, there is no Kid’s session this evening(5/20)!

MURPH – 5 Weeks Out


You can get your registration for the Rugged Maniac now on Groupon for $30 off!  Sign up sheet and info in on the bulletin board.  Thanks Kara for the heads up!!


Nutrition Project

Last week the assignment was to do nothing more than track your calories to get in the habit of simply tracking and hopefully gaining some awareness of what and how much you currently eat.  For the next Two Weeks start by:

1) Weighing yourself

2) Multiply bodyweight by 12.  (ie. 180 x 12 = 2160)

This number will be your daily maintenance calories.  Eat as close as possible to this amount for the next two weeks at which time we will weigh again.  The number 12 is a rough average ‘activity’ multiplier that accounts for exercising about once a day with little other physical activity.  If you workout more than that and/or have something like a physically intensive job you may need higher.  Human nature will usually want to overcompensate so keep it at 12 for two weeks and then we will calibrate up(or down if you are focused on weight loss) as needed and add in another layer of precision…



1).  Karen competed/completed the 2015 CF Games Regionals workouts this weekend.  On to the Finals!!!!!

2).  John entered the MuscleUp Club in an inspiring display of persistence.

3).  Patrick set a new max in the Deadlift, 475, even in the midst of training for a marathon.  That’s cross-fitness by definition.

4).  Darcie, through dedicated TRACKING, has lost 30lbs..  (She has been using an app called LoseIt)


How to do 50 PERFECT Pushups  –   “Aim to perform 100 total perfect pushups over the course of each day.” (what a great idea)

Jackson Pollock – Order in the Chaos? , Pollock Gallery

The Mustache Song


MURPH – 6 Weeks Out


How Donuts Gave Me Abs


Nutrition Project

Timeline:  6 Weeks.  Now to Memorial Day

Goal:  Enhance health, performance, appearance via graduated precision nutrition.


Point of Origin.  Start logging what you eat.  Before we can move towards a goal, we need to know a starting point.  This week is observation only.  Don’t worry about what or how much you eat.  Log and track as accurately as possible but don’t judge or change anything.  This information will be used in the upcoming weeks as a baseline to then calculate changes towards your goal.  Again, this week, if you eat it LOG IT!  This will require some effort and diligence but all worthwhile goals have a price and a little work here is not that much to pay.  Use this week to get adjusted to tracking your food and you will quickly find that it’s no big deal.  The awareness of how you presently eat may surprise you if you feel like you’ve been ‘stuck’ no matter how often you exercise.  Eat it/Log it and we will build on that foundation in WEEK 2….

Log/Tracking Tools:

MyFitness Pal

Livestrong’s My Plate


Signup sheet is on the bulletin board for an upcoming obstacle course/mud run called The Rugged Maniac.  Past participants say it is a lot of fun and a great event if you’ve never done something like this.


After this morning’s session Patrick H. and Justin punched their tickets into the Muscle-Up Club!!!  Great job guys just try not to make new moves look so easy next time.  Greg E. literally had champagne on hand.  He must have known something.


Best o’luck and have fun to all those doing the Shamrock Run tomorrow!

Domination 15.1



Great job everyone on the CF Games Open workout 15.1.  Some serious, and seriously inspiring, hard efforts.  Don’t forget to submit your score for validation if you officially registered.  Submissions are due by 5pm..  Four more workouts to go with 15.2 being released this Thursday evening!  What’s it going to be this week???




Game(s) Face

cf games handstand

ESPN 8 – The Ocho.  “If it’s almost a sport, we’ve got it here”


The 2015 CrossFit Games Open begins in 3 days.  There are 5 workouts scheduled during the Open.  Each will be released on the next five Thursday evenings and gamers will have until the following Monday at 5 p.m. PST to submit scores.  You may officially register HERE.  Select CrossFit Camas from the affiliate list so your score can be validated.  You are in no way required to officially register to enjoy the experience.  We will do the workouts on Friday as simply the training for that day but they can be done anytime such as open gym hours(10-12) on Sunday mornings.





The whole is greater than the sum of it’s parts  —  Aristotle

Update!  After years of conversations on the subject, the gym is combining with our long-time friends and neighbor “The Workout”!  This has been on the table for a long time.  Due to each gym occupying somewhat similar facilities, the prospect of combining before now wouldn’t have offered much benefit i.e. crowding.  With the more open space now available, quantity/quality isn’t something that has to be compromised.  With regards to all of you, both stables of athletes, this wonderfully and simply means – the more the merrier!!  Additionally, The Workout owner/coach Bob Cook brings years of strength & conditioning experience as well as being a Physical Therapist.  Also be looking forward very soon to meeting his fellow coach Kendra who along with Bob and everyone from The Workout will enrich not just our breadth but our depth.



Minimalism is subtraction for the sake of focus


Shamrock Run!  Register soon if you are planning on running this year.  Larry returns as team captain and he has a flyer on the bulletin board with all the info.  Be sure to use our team number, 6580, when signing up.  The discount expires soon so don’t wait.


The questions you should ask when reading any health news article

  • Does the article support its claims with scientific research?
  • Is the article based on a conference abstract?
  • Was the research in humans?


Superfoods or Superfrauds?

“To prove the disease-fighting properties of a nutrient requires layers of evidence. It starts with population studies, where a large group of people are followed and their food intake recorded over a period of time, typically years.

Studies such as these have shown people who eat food high in antioxidants have lower rates of cancer and heart disease.

But that is just an association between two events, says Dr Roach. It does not show cause and effect, he says.”


Juicing vs. Blending

“When you juice you are removing the insoluble fiber – the pulp. Don’t get me wrong. Fiber is good for you. It keeps your digestive tract healthy and it slows down the absorption of sugar. But it also slows down the absorption of nutrients and some nutrients stay in the fiber. When you juice, you are extracting up to 70% of the nutrition right into your glass [1], and without the insoluble fiber your body absorbs 100% of these nutrients.”




“Everyone, sooner or later, gets a thorough schooling in brokenness.  The question becomes:  What to do with the pieces?  Some hunker down atop the ruins, others set about breaking what remains into bits even smaller and more jagged.  And some people, start to pick up a piece here and there, with a vague yet irresistible notion that perhaps the thing might be put back together again” — essay, M. Chabon


When you sleep:

  • Your brain produces growth hormone (GH)
  • The brain generates natural melatonin, possibly the most powerful immunity and healing compound known to science.
  • The brain produces luteinizing hormone(LH), which stimulates testosterone production
  • Sleep also causes your fat cells to express leptin – the ‘lean hormone’.  Leptin regulates bodyfat expenditure and sparks the release of energy from fatty tissue.

Your body utilizes this hormonal ‘tool-kit’ when you sleep ENOUGH so get to bed!!  Workouts/gym time is largely wasted if your body isn’t getting enough sleep to hormonally reap the benefits.  Food, water, sleep, training – they all work in concert and you can’t make up for a lack of the first three by just doing more of the last one.