Thank you to everyone who came on Memorial Day to do Murph with us! It was really wonderful to have us all together, some of us who have never done Murph before and some who do it every year and what a nice addition to have our previous Coach Tyler and his fiancé, Christine, join us! I feel like it is a really special event we do each and every year since the early days of Jab Crossfit. Hearing everyone cheering on for each other, the encouragement and the drive to finish. And, yes. The food! I love it when our kids join us, our community is just awesome!

I love the tradition of the tribute about Lt. Michael P Murphy right before we begin, our reminder of why we do this every year. Thank you, Coach Chris, for starting that in 2017.

I went through and gathered all of our group photos from the past Murphs at Jab, from 2014 to 2018! You may recognize a few familiar faces from the early years!

Keep Moving!

2018 Crossfit Regionals!


It seems like a very long time ago we were all in the midst of the Crossfit Open! The top athletes from the Open are just about to compete in the Regionals!! WOOHOO! Starting this Friday and going through June 3rd, you can watch the athletes and teams perform some grueling workouts. First up for the individuals? Triple 3 and Linda.

Triple 3 is
For time:
3,000-m row
300 double-unders
3-mile run

Time cap: 49 minutes

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.

Time cap: 17 minutes

Teams are doing:

As MFMF relay:
25 overhead squats
150 double-unders
Then, as a relay:
Handstand walk

M 135-lb. and 155-lb. OHS
F 95-lb. and 115-lb. OHS

Time cap: 17 minutes

4 rounds for time of:
200-m run (pairs)
25 synchro chest-to-bar pull-ups (pairs)
10 Worm clean and push presses (team)

Time cap: 17 minutes

And that’s just the first day. woof. Check out the rest of their workouts here.
Watch all of the Regional Events online at either Facebook live, and

The top finishers from each region will then move onto the Crossfit Games this summer!

Lastly, start thinking about what you will bring for our Annual Post-Murph Potluck! We will have a signup sheet soon!

Keep moving,

PSSST! It’s almost time for Murph!


We are now just about to the middle of May and soon it will be Memorial Day! Since the beginning of Jab, Murph has been an annual tradition and this year will be no different! We are all looking forward to running and all of those pull ups, push ups and squats and then running some more, right?!?! Some will wear a vest this year and some won’t, some will do a half Murph and some will do full Murph. It’s a really great time to all come together, meet some of those names that you see on the white board but have never met, and cheer each other on in honor of Lt. Michael Murphy. Read about Lt Michael Murphy

Now, don’t let the words “most brutal crossfit hero wod” intimidate you. Yes, it’s hard. It’s supposed to be hard. But like the post said you are doing this wod in honor of Lt Michael Murphy and all the other men and women who have and are currently serving our country, sacrificing everything. You got this, we KNOW you can do it. Here is how it’ll work come Monday May 28th: We will only run one class on Monday, at 10:45am. Get here on time, do a little warm up and definitely some mobility. You’ll be nervous, excited and everyone will be chatty. You’ll have taken care of your calluses one last time before you arrive. You will have hydrated well, eaten a little something a few hours before and most importantly gotten a fantastic night of sleep. Cannot wait!

Also, I wanted to remind those newer athletes that if this is your first Murph, you have the option to do a 1/2 Murph. Partner up with another athlete also doing 1/2 Murph and bust out that full Murph together! We got this!

Following this awesome workout we will host a potluck here at Jab! Bring food, beverages, whatever motivates you to finish strong and enjoy with your fellow athletes! Looking forward to this!

Keep Moving!