It was a busy one at the box this weekend, with a Murph Takeover on Saturday, and a TAP Takeover on Sunday!

Murph at DireWolf

Traditionally held over Memorial Day Weekend, Murph is arguably one of the most well-known Hero workouts. And there’s a variation for anybody to take part.

Some of our lot completed it as prescribed, in the weighted vest, others chose the unweighted version with Rx movements.

Hero workouts are known for being particularly gruelling, and so to lighten the load, there were those who tackled it as a pair, and then there were others taking on “mini Murph” (an 800m run, half the pull ups, press ups, and squats, and another 800m run), or “Cindy style Murph” (a 1 mile run followed by 20 rounds of 5x pull ups, 10x press ups 15x air squats, and then that final 1 mile run).

Not to be outdone by the big kids, The CrossFit Kids & Teens got involved too, with Coaches Ali and Chloe delivering a scaled version of this iconic WOD so everyone could experience it. And when they were done? It was time for the after-party!


Thanks to our friends from Sir Isaac’s, who joined us with their new Artisan Gelato stand, and to HR4K, always on hand with the post-workout bevvies!