Happy Father's Day

Happy Father’s Day to all of you men out there who have stepped up to the plate, whether biological, step, or foster!

We love you for your epic dad jokes that embarrass us, your ugly Crocs and moccasins slippers, your adamant determination to fix everything yourself rather than hire a professional, your uncanny ability to find our destinations despite multiple detours and “scenic routes,” and for always giving us piggyback rides.

We also love you for making us feel safe and secure. For killing all the spiders, fixing all the light bulbs, adjusting all the thermostats, kissing all the boo-boos, and chasing all the monsters away.

Thank you for showing your daughters how a man should treat this significant other by treating her and her mother with love and respect. Thank you for showing your sons how to balance masculinity with humility and grace.

You are a daughter’s first love, and a son’s first hero.

We love you, dads!

XOXO

Kara PurvesComment
Fork It Friday: Snacks!

When it comes to healthy snacks, it ain’t rocket science, folks. Don’t over-complicate something so simple!

Here are some very basic, very simple snack ideas to help win at life:

  • Banana either by itself, or with some nut butter (Peanut, Almond, Cashew, etc)

  • Hard-boiled Eggs

  • Beef, Pork, or Turkey Jerky

  • Carrot and/or Celery Sticks with dip (ex. Guacamole, Hummus, Salsa)

  • Apples with or w/o Nut Butter (ex. Peanut, Almond, Cashew)

  • Mixed Berries - Strawberries, Blueberries, and Blackberries, oh my!

  • Raw, Unsalted Mixed Nuts (ex. Almonds, Walnuts, Macadamia, Hazelnut)

  • Paleo Protein Bars

  • Tuna with some chopped veggies and drizzle of olive oil (My personal fave is with chopped apples for a hint of sweet)

  • Smoked Salmon with a squeeze of citrus (ex. Lemon, Lime, or Orange)

  • Yogurt (For those of you lactose intolerant, there are now yogurts made from soy, almond milk, and coconut milk!) I like to put a small handful of blueberries and almonds in my yogurt, too!

  • Make your own Trail Mix!! Throw in some almonds, walnuts, dried cranberries, dark chocolate chips, coconut shavings, and pumpkin seeds. Use your imagination!

  • Avocado Toast (There are so many bread variations today, too, so find the one that suits your dietary needs). I like to add cherry tomatoes and pine nuts on mine!

WHAT ARE SOME OTHER GREAT SNACKS YOU ENJOY?!

Kara PurvesComment
Older, Fitter, & A Little Wiser

As my 39th birthday approaches next week, I can’t help but feel that pressure so many of us feel as we get older. 40 is just around the corner, and I can still vividly remember my parent’s going to their friends’ 40th parties and they always had decorations that said, “Over The Hill.”

Now, I AM my parents. ;-)

When I was in my mid and late 20’s coaching other adults, I always laughed and rolled my eyes at my older athletes when they whined and complained about being sore, tired, achy, and just, well, “old.”

Today, though, I get it. And while I don’t feel “old” yet, I do understand now what it feels like to “get older.”

I can’t just jump into a workout anymore. I will legit get hurt. I will inevitably pull a muscle or tweak my back. I have to warm up for real, and more times than not, I do a mini workout before the actual workout. It just takes me longer to get ready these days.

I also need to recover. I need to do an easy row, easy bike, or even just a walk after the workout. I can’t just walk in, crush it, and then walk out like I used to.

I also don’t recover as quickly, nor do I bounce back as well from any injuries or setbacks. My body is just slower, older, and that’s okay. Instead of fighting it or denying it, I gotta embrace it and adapt accordingly to keep going.

I’ve always found it amusing how many of us fear death and try to cheat it. We get one guarantee in life - We are going to die. Everything else is chance and circumstance, so just enjoy the ride while you can, my friends!

I’ve also always found it funny how many of us hate getting older, and we hate to admit how old we are. Like, as if being 45, or 56, or 73 are “bad.” I’ve known people who are embarrassed by their age. Others who dread the thought of how old they actually are.

Getting older is an incredible BLESSING, because it means you’ve been allowed to live more! I think the problem many encounter as they get older, though, is that they didn’t take care of themselves as much as they should have. THAT’S when getting older can, well… suck.

We are at an advantage here at Cadre, my friends. As long as we stick to the game plan here, which, in case you didn’t already know, is to achieve and maintain LIFELONG, SUSTAINABLE FUNCTIONAL FITNESS, then we will better embrace getting older, and be really good at it! Yes, we could actually redefine “aging,” and be the first generation to BRAG about how old we are! ;-)

I think back to how my parents’ generation greeted their 40’s (With great disdain, denial, hard liquor, and cigarettes), and I think about how excited I actually am to reach my 40’s. I am way fitter and smarter than I ever was in my teens and 20’s, and that is thanks to CrossFit.

So, when I blow out my 39 candles next week, I will embrace my last year of my 30’s with humility and gratitude. Here’s to another 39 years (and maybe more) of getting older, fitter, and hopefully even a little wiser! ;-)

Kara PurvesComment
Terrain Race THIS Saturday

Howdy Cadre Team,

For those of you joining us this Saturday, June 15th at the Terrain Race in Cleveland, a bunch of us will be meeting at the CrossFit Cadre gym @ 9:00am to carpool and caravan.

BRING CASH FOR PARKING - It will be $15-20, but bring a little extra just in case! ;-)

You certainly do not have to meet us at Cadre @ 9:00am, though, and can just meet us up there at the race.

Definitely wear shoes and clothes you don’t care about getting dirty, muddy, and possibly ruined.

If you plan on keeping your phone on you during the race, maybe consider a waterproof & shatterproof case!

We are looking forward to a fun-filled Saturday with y’all.

Aaaaaaand, it’s still not too late to sign up -

https://www.active.com/middleburg-heights-oh/running/races/terrain-race-cleveland-free-2019

Kara PurvesComment
VitaCoc-oooh!

If you haven’t noticed yet, we carry a full line of VitaCoco beverages in the gym, and they are not only refreshing (especially throughout the summertime) but also delicious! Check ‘em out…

VITACOCO COCONUT WATER

  • TASTE OF THE TROPICS | Not long ago you needed a ladder and a machete to get great-tasting coconut water. Now all you have to do is crack open a Vita Coco, the WORLD'S BEST-SELLING coconut water

  • NATURAL HYDRATION | Refreshing and jam-packed with vitamins, nutrients, and ELECTROLYTES (including MORE POTASSIUM than a banana) — our coconut water helps keep your body properly hydrated

  • REFRESH YOURSELF | Coconut water is the natural choice for everyday, on-the-go refreshment — DRINK VITA COCO before a gym workout, with a meal, as an afternoon pick me up, or after a night out

  • FAT-FREE, GLUTEN-FREE, and NON-GMO — and with ONLY 45 calories per serving, Vita Coco is the smart, LOWER CALORIE and LOWER SUGAR alternative to most sodas, sports drinks, and fruit juices

VITACOCO SPARKLING

  • FLAVORS - Grapefruit, Lemon-Ginger, Raspberry-Lime, Pineapple-Passionfruit

  • BUBBLES WITH BENEFITS - Replenish and refresh with a balanced blend of sparkling water and nutritious coconut water. More than just a seltzer drink, Vita Coco Sparkling is bursting with bubbles and fruit flavor.

  • NO ADDED SUGAR & LOW CALORIE - Made with the goodness of coconuts Vita Coco Sparkling has naturally occurring electrolytes to help replenish and recharge you, but without any added sugar and only 25 calories. Smart alternative to juice, water, soda, and seltzer.

  • GIVE YOUR LUNCH A TASTY BOOST - Elevate your lunchtime with Vita Coco Sparkling, perfect served over ice or straight from the can. Enjoy in the park, at your desk, or when your taste buds need a tropical vacation. Romantic sunset photos not included.

  • THE PERFECT COCKTAIL MIXER - Vita Coco Sparkling is perfect in your next cocktail recipe, free of added sugar. Try the Coco Mule: 1.5 ounces of vodka, 1/2 a can of Vita Coco Sparkling Lemon Ginger, 1 ounce of simple syrup, 1 candied ginger as a garnish, and 1 large ice cube.

  • BUMP YOUR AFTERNOON SLUMP - Naturally occurring electrolytes to help replenish and refresh you. Try our favorite Lemon Ginger, Sparkling's new power couple. With a zesty trifecta of nutritious coconut water, lemon juice, and revitalizing ginger, your afternoon slump won't stand a chance.

Cheers! ;-)

Kara PurvesComment
Things I Wish I Knew 10 Years Ago

Hindsight is a b**ch. But, it’s also a valuable lesson if you can learn from it. There are a lot of things I wish I had known back when I first started CrossFit over 10 years ago, and had I known at least two or three of them from my list below, I probably could have avoided some (not all) heartaches, major failures, and even injuries.

Things I Wish I Knew 10 Years Ago:

  • The comparison game is destructive and useless in your personal fitness journey. Stop looking at your neighbor’s barbell, and stare down at your own. You are your best project you will ever work on!

  • Scale, scale, scale, and slowly learn how to execute your workouts depending on the day’s WOD. Know your strengths and weaknesses. And, when in doubt, go lighter in weight! A great problem to have is to crush the workout and wishing you went 10-20 pounds heavier, versus going too heavy, getting a horrible time, and tweaking your back. You can always go a little heavier the next day. It’s easier to add later. The ego, however, will reject scaling.

  • Strict before kipping. Kipping before butterfly. And, even after you achieve all three, always, always, ALWAYS keep working and building upon strict movements.

  • You’re never “done.” There will always be another level to move up to. Always. Fitness is a journey, not a destination.

  • “Rx” is completely arbitrary and does NOT mean you are “fit” or “done.” And, it definitely does NOT mean you are “fitter” than anyone else not doing the workouts “Rx.” It was also originally designed for the sport of CrossFit so that standards could be consistent. So, unless you plan on training for the Games, or at the very least local competitions, quit worrying about a label that has absolutely nothing to do with your fitness journey and personal accomplishments.

  • Scaling goes down AND up. Pull ups can be scaled to banded, jumping, and ring rows, but they can also be scaled to chest-to-bar and weighted vest.

  • Nutrition is even more important than your workouts. If you’re eating like sh**, no amount of working out will fix that. You can’t outwork your crappy diet. And please, stop using food as punishment and reward. You are not a dog. Food is fuel.

  • Technique before intensity and volume. Practice makes permanent, so if you try to add weight before you’ve truly mastered the Clean technique, you’re going to reinforce bad movement patterns, which leads to, you guessed it, injuries and bad habits that are super hard to break. Learn it right the first time!!!

  • It’s just exercise. Sometimes, we can get too worked up over a WOD or lift. While it is important to have goals and work hard, don’t let it consume you. It’s just exercise. ;-)

What would you add to this list?!

Kara PurvesComment
Why Do You CrossFit

That saying, “If you don’t stand for something, you’ll fall for anything” most certainly applies to your fitness journey here at Cadre.

What do YOU stand for in CrossFit? Why are you here? What is important to you?

While our job is certainly to guide y’all and push outside the comfort zones and ego-trips, at the end of the day, the final call is yours. Ideally, this process should be a collaboration - Coach and athlete, with the athlete leading, and the coach supporting and guiding as needed along the way.

But, you have to know your reasons.

And, make sure they are YOUR reasons, and not what others told you, not what society expects, not what your buddy is doing, but YOUR reasons.

When you know what you stand for in your fitness journey, then you’ll know how to scale and modify appropriately. You’ll no longer worry how much weight others have on their bars. It won’t matter if you’re first, middle, or last in the workout. You won’t start, and stop, and restart over and over again. You’ll avoid jumping from one program to another so much. When you have your WHY, your fitness journey then becomes an enjoyable process, because it is truly yours!

So, tell me what you stand for in your fitness journey, and then I’ll help along the way! ;-)

Kara PurvesComment
Thank You

One of the MOST unnatural things to happen in life is for a parent to have to endure the loss of their child. It is a pain that only a grieving parent can truly understand, and while I can certainly sympathize, I do not know the depths of that pain.

This past weekend was the first time I got to meet Adam Hamilton’s parents, and it was one of the most humbling moments of my life. Mr. & Mrs. Hamilton made the genuine effort to greet and personally thank every single participant in The Hammy WOD before each heat began.

The Hammy was a great event, to say the least. Everything ran smoothly, we had an incredible turnout, and overall you could feel the love and support everywhere.

It was a beautiful day.

And, it humbled me to think that these two parents, as they continue to mourn their son (Because that is something you never stop feeling), are using that pain to turn it into something good for the world.

Look at how many of us came together yesterday. Look at how many of us got a P.R. Look at how many of us helped raised money for a great cause to make a difference in other people’s lives, people we don’t even know. Look at how much we have all been positively impacted by this.

And so, I humbly and graciously say thank you to Mr. & Mrs. Hamilton for sharing the memory of your son, Adam, with the rest of us, and for putting his memory towards doing good in this world.

XO

Kara PurvesComment
Terrain Race Fun Run

THERE’S STILL TIME TO SIGN UP AND PLAY WITH US!!! ;-)

Saturday, June 15 at the Cuyahoga County Fairgrounds is a fun run Terrain Race, and there is even a “Mini Monkey” course for kids!

A bunch of us signed up early on for the FREE registration, and (surprise, surprise), it’s STILL FREE to register if any of you wanna join in on the fun with us!

Please be forewarned, though. While registration is FREE, there is a required insurance fee and minimal additional charge (I think it ends up being like $17 all together). There will also be a parking fee of $20, so let’s carpool as much as possible!

CLICK THE LINK TO REGISTER:

https://endurancecui.active.com/new/events/57567352/select-race?e4p=d9d97e59-939d-47b1-89d7-bb9c2c9965f9&e4ts=1558476881&e4q=cd250f46-1440-49d2-9ed7-8ae5001ac0f1&e4c=active&e4e=snawe00000000&e4h=3213b25c49254ccaf80f426e493ad6df&e4rt=Safetynet&_p=1919075230634888

INFO FROM THEIR WEBSITE:

Our races are based around a 5k structure, so you can generally expect a run of up to 5k of mud, walls, ropes, monkey bars, and 15+ other examples of anything we’re able to fit into the unique terrain of each venue we visit. We’re consistently striving for innovation and excitement in our obstacles, so there’s always a chance you’ll see something brand new! From the moment you step off of that start line, until you triumphantly cross the finish, we hope you’re prepared to have the time of your life among so many of your new best friends in the Terrain community.

No community would be complete without taking care of the next generation, so we’re always thrilled to have the youngsters out here with us.

While you must be at least 14 years old to run the 5k course by yourself, children aged 7-13 are fully welcome and encouraged to run the 5k with a parent or guardian.

And then for the crowd of 2 to 10 year olds, we have the Mini Monkey course, which is a half mile scaled-down version of our adult course, but made kid sized! The kids have an absolute blast with it, and they even get their own medal at the finish! Registration will be available with posted start times when you arrive to the venue on race day.

Kara PurvesComment
The Hammy THIS Saturday

FYI for all Cadre Members -

Regular Schedule this Friday, however the rig will be absent as we need it for the Hammy.

We will be CLOSED ON SATURDAY as our entire staff will be running the Hammy. We hope y’all will make an effort to come out and cheer everyone on, as many Cadre athletes will be participating. AAAAAND, it’s not too late to sign up!

GO TO https://www.thehammy.org/ TO REGISTER RIGHT NOW!!!

Kara PurvesComment
Ego Is The Enemy

I did “Murph” yesterday, and then when I saw today’s workout, my initial reaction was, “Oh my gosh, that is so dangerous after doing Murph! I’m not doing that!” And then my “coach voice” stepped in and replied, “Oh really, Kara? Do tell me why this is dangerous.” I had plenty of reasons, and I started listing them off to myself, and as I was scrolling through my list, I suddenly had an image of myself as a coach, arms crossed, facial expression indifferent, foot tapping, and heaving a heavy sigh.

You see, folks, I am JUST AS human as the rest of you, and even to this day, after doing this for over 10 years, I STILL have battles with my ego and inner demons from time to time. Thankfully, though, after doing this for as long as I have, and coaching even longer, I have my own internal coach to check me when I need it.

Whenever I am resistant to something, whenever I react negatively, and whenever I wanna fight, I always bring myself back to the ground with one simple question…

What do I have to lose from this, and what do I have to gain?

In doing today’s workout, all I really had to lose was my own pride, but there were a lot of things I could gain. Full disclosure, I am super sore from Murph, so in doing today’s workout in any capacity would be a great recovery for my body, and prevent further super soreness the following days (Yes, it actually works that way. Resting, AKA not doing anything at all because you’re super sore will actually make you even more sore the next few days).

I also had humility and grace to gain in doing today’s workout.

I am old enough that I can’t just jump into a workout anymore, I need a long warm up, and I can’t bounce back easily from any sort of injuries, even little ones, and currently I have three little ones depending on me too much, soooo… Whether my ego likes it or not, I HAVE to scale and modify as needed to remain functional. I knew because I am super sore from Murph that I would have to scale today, and my ego never likes that. He’s annoying like that.

Initially, I told Coach Robby that I was just going to do Burpee Box Jump Step Overs instead of the Box Overs, because I cannot clear the box and I didn’t want to do the PVCs. Again, because my ego was being loud today. But then, as Coach Robby was going over the standards and some scaling options, he had plates stacked in place of the box. I knew I could do Burpee Box Overs like that. I shoved my ego aside, moved the box outta my way, and stacked three 45# plates.

I had a great workout. And, I felt great afterwards. It WAS a great recovery workout after Murph. It wasn’t dangerous, I didn’t get hurt, and my ego wasn’t even bruised.

Look - I know I wasn’t the only one to have this initial reaction today, and I know I wasn’t the only one having these internal battles. There’s that saying, “We are all fighting battles daily that the rest of us know nothing about,” and so I share mine in the hopes that you can relate, but more importantly, so you can self-reflect and consider challenging yourself in a similar way.

Just as your coach it is my job to challenge you body, mind, and soul, so too am I trying to constantly challenge myself.

The moment you stop challenging yourself is the moment you have accepted complacency and stagnancy. Our goal is constant self-improvement. NOT to be able to do a workout “Rx,” NOT to be able to deadlift 3x our bodyweight, and NOT to be able to fit into a size 2. While all those are totally acceptable and good goals to have, don’t ever let your ego get in the way.

“Ego is the enemy” as Ryan Holiday so eloquently writes about in his book. The thing about ego is that it can camouflage itself so that we THINK it’s our voice of reason. Telling myself that today’s workout was “dangerous” gave me permission to either skip today all together, or scale it how I wanted to in order to please my ego.

But, let’s get real here - Coach JonMichael & Coach Phil have been doing this just as long as I have, and have years of exceptional experience and knowledge that I KNOW they would not program something dangerous or stupid.

Whenever people tell me that CrossFit is dangerous, I always respond with, “Actually, CrossFit isn’t dangerous. Bad coaching and a big ego are dangerous!”

Ego is the enemy. Humility is your friend. Know the difference. Fight for yourself.

Kara PurvesComment
Reminder: Monday Schedule

REMINDER that this Monday, May 27 is Memorial Day, and we will have classes @ 8:30 & 9:30am ONLY!

We will be hosting the classic Memorial Day WOD, “Murph” and we look forward to sweating with you as we remember all who gave some, and some who gave all.

As many of you know, we usually do “Murph” on the 4th of July, and this was due in large part to “The Hammy” being held on Memorial Day weekend. However, this year since “The Hammy” is on the following weekend, we are making Memorial Day extra memorable!

And, don’t worry, folks. We will have a most epic 4th of July WOD for y’all. ;-)

Bring your weighted vest, if you want. And, you can do execute “Murph” solo, partners, or in small teams. We can also scale and modify as needed, of course! Especially for newer CrossFitters, we suggest either doing the workout with a partner or team, or if you go solo, consider doing “Half Murph” or “Quarter Murph” depending on your current needs and abilities.

We look forward to seeing y’all on Monday for Memorial Day Murph, and all athletes are welcome to drop-in and join us, too!

Kara PurvesComment
Memorial Day MURPH

On Monday, May 27th

8:30 & 9:30am Classes ONLY

CLOSED the rest of the day in observance of Memorial Day!

We will be doing the classic Hero WOD, “Murph,” so bring your running shoes and get ready to sweat! :-)

__________________________________________________________________________________________

Check out this article from “Beyond The Whiteboard” about Memorial Day Murph:

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

Murph

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

WHY DO WE DO MURPH?

Hero WOD’s are not uncommon in the CrossFit community. Besides the story of an amazing human being who gave his courage and ultimate sacrifice for his team and country (which we’re about to get to), it also gives us a chance to pay tribute to all the other Hero WOD’s such as J.T.MichaelRandy, and Nate. CrossFit still makes new Hero workouts to this day.

“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”

–Russel Berger, CrossFit

So what made Lieutenant Murphy’s story so impactful? Here’s an excerpt about what went down in Afghanistan in June 2005:

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

—Murph Foundation “Biography”

Crazy story right? Now it’s all starting to make a little more sense on why CrossFitters make a big deal out of Memorial Day and Murph. It’s the least we can do to honor the courage and selfless sacrifice that was made that day.

HOW DIFFICULT IS MURPH?

On paper, it might not look TOO bad. It might take most people awhile to finish, but it can slowly be chipped away at compared to a workout with ridiculously heavy weights, complicated skill required movements, etc. In fact, we did a post not too long ago about the most difficult Hero workouts which you can see here. “Murph” is the 2nd most popular Hero workout on BTWB, second to “DT”.

First, there’s two methods of finishing Murph. While you have to start and finish with a 1 mile run, the 100 pull-ups, 200 push-ups, and 300 air squats can either be done in order, or partitioned. The most common strategy is to partition the reps into 20 rounds of “Cindy” or 5 pull-ups, 10 push-ups, and 15 air squats. If you’re really trying to maximize your time and don’t think you can do 20 rounds of 10 push-ups unbroken, you can split the push-ups around the air squats. So you would do 20 rounds of: 5 pull-ups, 5 push-ups, 15 air squats, 5 push-ups. Performing “Murph” in the un-partitioned manner is the more difficult of the strategies, as the push-ups will be the part that will have lots of rest in between sets. The partitioned way lets you chip away at the other movements while your push-ups take a break.

The other variation about Murph is that it’s performed either with a weight vest, or without. The prescription hints to use one if you have one, but, if you don’t have one, then you don’t have a choice. There’s a ton of variation in completion time between the two options. Below is roughly the average time of completion without a weight vest. The average time being around 48 minutes for Men and 52 minutes for Women

MURPH’S HISTORY IN CROSSFIT

Murph was first programmed on CrossFit’s Main Site on August 18th, 2005. It’s hard to say when exactly it became a tradition for gyms to program Murph on Memorial Day. In 2007, Josh Appel, an Air Force pararescue jumper who led the team that jumped to rescue Lt. Murphy’s team, brought the idea to his gym, Albany CrossFit, and the rest of the CrossFit community followed suit. 10 years later it’s an honored tradition for gyms to close on Memorial Day, running only Murph as their workout, often followed by a barbecue or other community bonding event.

In 2015, Murph made the leap from gym tradition to a CrossFit Games event and made history once again. Dave Castro programmed the grueling workout (UNPARTITIONED) to celebrate the 10th anniversary of the Games, and it happened to fall during midday in the California heat. 2015 Murph was notable on many levels, but none more than the impact it had on the competitors- Annie Thorisdottir and Kara Webb were both visibly beaten by the workout, with Annie having to withdraw from competition, and Kara Webb passing out directly after the event and receiving treatment for heatstroke. Sam Briggs won the Women’s side with a time of 39:10, while Björgvin Karl Guðmundsson was the Men’s winner, with a time of 38:36.

Castro programmed Murph AGAIN in 2016 and both vindicated his programming methodology and showed the amazing adaptability and resilience of CrossFit Games athletes. (It also helped that it was held earlier in the day to avoid the glaring midday sun.) The 2nd go around for Murph went off without a hitch with the athletes looking far better prepared and mentally ready for the long haul. Kari Pearcetook the top women’s spot with a time of 36:42, while former SEAL Josh Bridges won the men’s side with a time of 34:38.

MURPH’S LEGACY

Not only will Lieutenant Murphy’s actions live eternally in the CrossFit community, but he will live on in society outside of CrossFit as well. In 2007, Michael’s parents, Dan & Maureen, and his brother Michael created the LT Michael P. Murphy Memorial Scholarship Foundation.

“Michael was an avid reader and felt that education was key, in fact his favorite saying was “Education will set you free”.  That is why the Murphy Family used their own funds to start the Foundation.

From it’s humbled and honored beginnings of awarding one scholarship a year, the Foundation now awards 17 scholarships.  For 2015, these scholarships include a Suffolk Federal Credit Union Scholarship, 4 Scholarships to the USS Michael Murphy DDG112,  2 Patchogue Medford High School Scholarships, 6 Navy LT Michael Murphy Sea Cadet Division Scholarships, 1 Scholarship through Shoreman Wading River School District in memory of Tom Cutinella, 1 Scholarship through Penn State, 1 Scholarship to a Purple Heart Recipient (SSGT Jeremiah Wegner) and sent 10 Penn State NROTC students to attend a 3 day American Veteran’s Conference on Veteran’s Day 2015.”

The Foundation is funded through donations to them and proceeds made from The Murph Challengefundraiser held every year.

In a more main-stream path, the movie Lone Survivor was released in 2013, which tells the story of Michael Murphy and his men based off the book written by Marcus Luttrell, the lone surviving SEAL from Murphy’s group from that fateful day.

So, if you’ve got no plans that weekend, perhaps you can spend it reading Luttrell’s book, watching Lone Survivor, and then sweatin’ and sufferin’ on Memorial Day with your crew doing “Murph”. Just remember the real reason we acknowledge this day. Not just for some BBQ’s, but for ‘Merica.

(SOURCE: https://btwb.blog/2018/05/11/memorial-day-murph-who-what-why/ )

Kara PurvesComment
Be Like Jon

This is Jon.

Jon is a Cadre Athlete, father, husband, friend, account executive, and completely human.

Jon had shoulder surgery back in February 2019.

Jon listened to his doctor and waited until he was cleared to do any exercise.

Jon also showed up to Friday Night Lights during the CrossFit Open and cheered on his wife and fellow Cadre Athletes.

When Jon got cleared, he did his physical therapy and scaled and modified appropriately in the workouts.

Jon was smart.

Jon was patient.

Jon was also frustrated and anxious to get back to his abilities, but Jon didn’t allow his ego to take over his recovery.

Jon is slowly but surely progressing and improving. Jon still has to modify and scale for his shoulder.

Jon also continues to do his physical therapy.

Despite Jon’s inability to perform “Rx” right now, Jon is still doing The Hammy on Saturday, June 1st.

Jon is going to scale and modify The Hammy WOD to fit his current level of ability and recovery.

Jon is smart.

Jon is brave.

Jon knows that being a part of something bigger than him, or me, or even you, is more important than any workout done “Rx.”

Jon is doing the best he can, with what he has, where he is right now.

Be like Jon.

REGISTER TODAY https://www.thehammy.org/

We can scale, modify, and adapt for anyone willing to put forth the heart and sweat with us! :-)

Kara PurvesComment
Terrain Race in Cleveland - June 15

REMINDER - Yeah, we didn’t forget. ;-)

Saturday, June 15 at the Cuyahoga County Fairgrounds is a fun run Terrain Race, and there is even a “Mini Monkey” course for kids!

A bunch of us signed up early on for the FREE registration, and (surprise, surprise), it’s STILL FREE to register if any of you wanna join in on the fun with us!

Please be forewarned, though. While registration is FREE, there is a required insurance fee and minimal additional charge (I think it ends up being like $17 all together). There will also be a parking fee of $20, so let’s carpool as much as possible!

CLICK THE LINK TO REGISTER:

https://endurancecui.active.com/new/events/57567352/select-race?e4p=d9d97e59-939d-47b1-89d7-bb9c2c9965f9&e4ts=1558476881&e4q=cd250f46-1440-49d2-9ed7-8ae5001ac0f1&e4c=active&e4e=snawe00000000&e4h=3213b25c49254ccaf80f426e493ad6df&e4rt=Safetynet&_p=1919075230634888

INFO FROM THEIR WEBSITE:

Our races are based around a 5k structure, so you can generally expect a run of up to 5k of mud, walls, ropes, monkey bars, and 15+ other examples of anything we’re able to fit into the unique terrain of each venue we visit. We’re consistently striving for innovation and excitement in our obstacles, so there’s always a chance you’ll see something brand new! From the moment you step off of that start line, until you triumphantly cross the finish, we hope you’re prepared to have the time of your life among so many of your new best friends in the Terrain community.

No community would be complete without taking care of the next generation, so we’re always thrilled to have the youngsters out here with us.

While you must be at least 14 years old to run the 5k course by yourself, children aged 7-13 are fully welcome and encouraged to run the 5k with a parent or guardian.

And then for the crowd of 2 to 10 year olds, we have the Mini Monkey course, which is a half mile scaled-down version of our adult course, but made kid sized! The kids have an absolute blast with it, and they even get their own medal at the finish! Registration will be available with posted start times when you arrive to the venue on race day.

Kara PurvesComment
Meal Train Reminder

As many of you know, Abigail had a very looong labor with baby Beckham, and she ended up having to get a C-section and now baby Beckham is recovering in the ICU. It’s been a rough start, to say the least, but both mom and baby are progressing well, and hopefully soon they will get to go home!

Our meal train for Craig & Abigail starts next week, and I’ll be dropping off the first batch of meals on Tuesday (I will be out of town on Monday), May 21. If you are scheduled to bring a meal for the Week of May 20, please leave it in the fridge or freezer for me at CrossFit Cadre gym (5170 Hudson Dr, Hudson), and I’ll take all the meals to Craig & Abigail on Tuesday.

Please remember to store the food in containers you do NOT want back.

I did a small order at Clean Eatz, as well, and if any of you would rather contribute money to more Clean Eatz meals, you can give cash to me (Coach Kara), or any of the other coaches to give to me.

EVERY BIT MAKES A DIFFERENCE!!! ;-)

Here is the link to sign up for the meal train: https://www.mealtrain.com/trains/0yy813

Thanks again, FitFam CommUNITY!

Kara PurvesComment
Final Destination

What is the final destination here at CrossFit Cadre?

When do you know you are “fit?”

When are you done?

.

.

.

.

.

The correct answer is when you die.

Our final destination is death.

You are done with fitness when you die.

So, until that day, remain a beginner, a learner, a student. Come in to each class as if it were your first day here. Approach each movement as if you were learning it for the first time. Set goals. Achieve them. Then set new goals. And keep going.

A bar row eventually becomes a ring row, which eventually becomes a banded pull up, which eventually becomes controlled negatives, into your first strict pull up, into kipping pull ups, into chest-to-bar pull ups, into bar muscle ups, into ring muscle ups, into burpee ring muscle ups, into weighted vest strict muscle ups, into strict ring muscle with ring handstand push up, into archer ring muscle ups…. you catch my drift?!

In case you didn’t know, all of us coaches still coach each other. Yes, JonMichael gets told from Robby numerous times to fix his overhead squat position. Yes, Kara gets told to stop hitching at her hips in her Snatch. And yes, Jason gets told by Julie to lockout at the top. We STILL get coached, because we all know that while we have mastered many things, there are many things we still need help with. And, while we are great at coaching others, we are not so great at coaching ourselves, haha! ;-)

The goal here is NOT to be able to do the workouts “Rx.” You are not “fit” when that happens. Yes, you are fitter than before, but that is not the final destination. There is still so much more to be done!

Lifelong learner. Lifelong fitness.

Be coachable. Always.

Keep growing.

Kara PurvesComment
Baby Carl (Abigail & Craig) Meal Train

Hey FitFam,

Our Cadre power couple, Abigail & Craig, are having their FIRST baby - Abigail has been in labor since Saturday, and late time I messaged her, she was 37 hours deep! One tough mama! I sure hope that by the time y’all read this blog, baby Carl has already come out! ;-)

In support of our Cadre CommUNITY, we are doing a meal train for them as they adjust to this new, exciting, and overwhelming stage of life. As many of us can relate, those first few weeks with new baby can be exhausting, beautiful, frustrating, and a blur! The last thing we want to have to worry about is what to eat, and even worse, having to actually make it. So, let’s give Abigail & Craig a helping hand. :-)

HERE’S HOW IT WILL WORK:

  1. Sign up for a day to make or buy a meal at: https://www.mealtrain.com/trains/0yy813

    1. *** NO BANANAS *** Abigail is severely allergic! Thank you!

    2. Anything Paleo or “Paleo-ish” is appreciated, but they will certainly eat anything!

    3. As best as possible, pick dishes that are easy to store and keep, easy to heat up and eat right away.

  2. Pre-make or buy the meal and drop it off at CrossFit Cadre for Coach Kara. Please only use containers that you do NOT want returned to you! Thank you! Clean Eatz in Cuyahoga Falls is a great and easy option (https://www.cleaneatz.com/ ) Any homemade meals are certainly welcomed, too!

    1. We are starting on Monday, May 20th, and I will collect and drop off meals every Monday for that week (They live in Akron, so instead of making everyone drive out there, I figured this would be more convenient. Plus, it gives Abigail & Craig privacy as they adjust with the newborn).

      1. So, first pick up at Cadre will be on Monday, May 20, and will be for everyone who signed up for the dates May 20 - 26. You can drop off the food and leave it in the refrigerator that Saturday before, or anytime Monday morning by 11:00am.

      2. Second pick up will be Monday, May 27, and will be for everyone who signed up for the dates May 27 - June 2.

      3. Third pick up will be Monday, June 3, and will be for everyone who signed up for the dates June 3 - 9.

    2. I have it scheduled out for 4-weeks, but let’s try to fill the first two weeks first, because that can be the most challenging time adjusting at home with a newborn.

If you have any questions or concerns, please feel free to call or text me (Coach Kara) at 330-671-1207.

THANK YOU CADRE COMMUNITY!!!

And, please, if at any time you know anyone else in our Cadre commUNITY who could use a meal train, whether it’s for a newborn, a battle with cancer, grieving a death, or other, please let me know so we can support our Cadre peeps in times of need. We aren’t “just” a gym here - We are a family!

Kara PurvesComment
Happy (Early) Mother's Day

Mother’s Day is a very special and emotional day. It’s the day that we buy the most flowers, plants, and cards than any other holiday of the year, besides Christmas! It’s also the day the most phone calls are made - Over 122 million!

Over $25 BILLION dollars is spent by consumers for Mother’s Day, and over 5 billion of that is on jewelry alone!

Mother’s Day is the busiest day of the year for restaurants, and it is celebrated all over the world.

Moms are pretty darn special. And, while I’d like to recognize and thank all of you amazing moms out there, I also want to take the time to give some love to all the other moms out there…

Who raise animals instead of human beings.

Who willingly and lovingly are Stepmoms.

Who are Foster moms.

Who lost a child too soon.

Who have strained relationships with their children.

Who are moms without their own mothers around.

Who are trying to become a mom.

And, who long to be a mom.

From our Cadre FitFam to yours, we send ALL of you moms out there love and support, and a whole lot of gratitude! Thank you! We love you! XOXO

HAPPY MOTHER’S DAY!

Kara PurvesComment
Meal Train for Abigail & Craig

Hey FitFam,

Our Cadre power couple, Abigail & Craig, are having their FIRST baby this weekend!! What an incredible Mother’s Day gift, huh?! ;-)

In support of our Cadre CommUNITY, we are doing a meal train for them as they adjust to this new, exciting, and overwhelming stage of life. As many of us can relate, those first few weeks with new baby can be exhausting, beautiful, frustrating, and a blur! The last thing we want to have to worry about is what to eat, and even worse, having to actually make it. So, let’s give Abigail & Craig a helping hand. :-)

HERE’S HOW IT WILL WORK:

  1. Sign up for a day to make or buy a meal at: https://www.mealtrain.com/trains/0yy813

    1. *** NO BANANAS *** Abigail is severely allergic! Thank you!

    2. Anything Paleo or “Paleo-ish” is appreciated, but they will certainly eat anything!

    3. As best as possible, pick dishes that are easy to store and keep, easy to heat up and eat right away.

  2. Pre-make or buy the meal and drop it off at CrossFit Cadre for Coach Kara. Please only use containers that you do NOT want returned to you! Thank you!

    1. We are starting on Monday, May 20th, and I will collect and drop off meals every Monday for that week (They live in Akron, so instead of making everyone drive out there, I figured this would be more convenient. Plus, it gives Abigail & Craig privacy as they adjust with the newborn).

      1. So, first pick up at Cadre will be on Monday, May 20, and will be for everyone who signed up for the dates May 20 - 26. You can drop off the food and leave it in the refrigerator that Saturday before, or anytime Monday morning by 11:00am.

      2. Second pick up will be Monday, May 27, and will be for everyone who signed up for the dates May 27 - June 2.

      3. Third pick up will be Monday, June 3, and will be for everyone who signed up for the dates June 3 - 9.

    2. I have it scheduled out for 4-weeks, but let’s try to fill the first two weeks first, because that can be the most challenging time adjusting at home with a newborn.

If you have any questions or concerns, please feel free to call or text me (Coach Kara) at 330-671-1207.

THANK YOU CADRE COMMUNITY!!!

And, please, if at any time you know anyone else in our Cadre commUNITY who could use a meal train, whether it’s for a newborn, a battle with cancer, grieving a death, or other, please let me know so we can support our Cadre peeps in times of need. We aren’t “just” a gym here - We are a family!

Kara PurvesComment