The Murph Challenge:

“One of Corps’ mottos is to sacrifice yourself for the greater good.”
~ CFer Rob Rauenzahn.

It is with this spirit that Corps Fitness will be an official host to the Murph Challenge on Saturday, May 23rd @ 8:00AM. Rob and his wife Kim, have very generously paid the host fee for Corps Fitness, but we are looking to raise additional funds which will be sent directly to the Mike Murphy scholarship fund. This fund, known as the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3) was founded in 2007 by Michael’s family to honor and recognize Michael’s value in reading and a good education.

With your individual registration fee of $48, you will receive a 2015 Murph Challenge t-shirt, and you will be able to submit your score online. To register, click the link below.

But the bigger picture is the common bond Corps Fitness members have in suffering together to honor sacrifice. Michael Murphy made the ultimate sacrifice, and thanks to Rob and Kim Rauenzahn, Corps Fitness can do their part in paying tribute to that!

Start shaving down the calluses and get your track shoes ready…..Let’s dig deep and do what we do best. Let’s get the Murph Challenge DONE! Take a moment to read a letter from Dan Murphy, written to all who are participating in this year’s challenge at this link.

Thank you Rob and Kim for representing the true CF spirit and providing this opportunity for all Corps Fitness members!


008Another 728 reps in the hopper for 2013! Based on the pictures, it looks like those reps went by in a total blur! 🙂 It’s probably best that we don’t have 100% clarity b/c who really needs wants to see exactly what that mayhem looked like.

A hearty eggnog cheers to a great group of CFers, a great tradition*, a great finish, a great cooperative-effort-where-nobody-got-beaned-by-a-kettlebell and a great warm-up for Hero Week!

* Thank you to Karate Steve for gifting the 12 Days workout to CF 5 years ago! We’re about 91,000 reps strong on this one by now!



The Fall Contest consists of three hard-core (or should we say hard-Corps) workouts in three days!

Q: When is the fall contest?
A: Friday 10/18. Saturday 10/19 and Sunday 10/20.  3 workouts in 3 days, like a mini-Hero Week:

  • Friday at the end of FNL – incorporated into 5:30 class
  • Saturday afternoon – individual time slots starting in 10-minute intervals
  • Sunday at 3:30 PM – group workout / format


Q: What do you mean by 10-minute intervals?
A: Participants sign up for start times offset by 10 minutes.  Get there ahead of your start time to warm up on your own, set up and otherwise figure out what you’re doing.  The workout may last longer than 10 minutes, but start times are staggered in order to effectively track all participants.  Since earlier participants will still be working when you are starting, there will not be individual instruction for the movements, etc on Saturday.

Q: How advanced do I need to be to participate?
A: For Friday and Sunday, you’re expected to have a basic knowledge of all movements and formats.  These will be more CrossFit style workouts (think Hero Week): AMRAP / timed / #reps, etc.  Some instruction will be provided.  For Saturday, no individual instruction will be given.  You are expected to know the format and movements based on the written workout.  Choose a weight, warm up, etc on your own.  Timing and motivation will be provided.

Q: Can you clarify workout #2 (Saturday) again?
A: *Workout #2 is an individual workout, with little to no supervision, instruction. If you sign up, you should be proficient in all exercises. Competent in reading/understanding a workout written on a whiteboard. Confident in getting yourself set-up, ready to go. The time you sign-up for is the start time. Arrive early to understand the workout, get equipment set up, and get warmed up.*

Q: Do I need to sign up?  How?
A: A sign-up sheet for Saturday start times is on the whiteboard by the smokehouse.  You do not need to sign up separately for the Friday and Sunday workouts.  Friday will be part of the 5:30 PM class, and Sunday 3:30 just show up and be ready to work out at 3:30 as you would be for a typical class.

Q: Are the regular classes still running on Saturday and Sunday?
A: Yes, Saturday 8:30 AM, Sunday 8 AM and Sunday 1 PM classes are not affected and will be held per the normal schedule.




CrossFit’s Uncle Rhabdo

If you’re on social media, chances are you’ve read the article about “CrossFit’s Dirty Little Secret.”  And hopefully you’ve also read the rebuttal articles: this one on the Huffington Post and this one written by Mike Ray, an owner of CrossFit Flagstaff who is also an ER physician. (special shout-out to JJ who now works out at XF Flag and knows Mike Ray!!)

Yes, rhabdo exists and yes, it’s bad.  You might even know someone who’s had it.  The thing is, rhabdo is also preventable in the context of exercise.  It’s all about scaling and perfecting form before increasing intensity!

And then there’s this comment on the CrossFit main site:

“Well, that runs into what CrossFit is not, namely a dangerous, hyper-intense program that has a high injury rate, something too over-the-top for “regular” folks. Uh, uh. The real “dirty little secret” of CrossFit (if I may crib a rather recently famous phrase) is that scaling the stimulus and subbing in favor of more approachable movements is decidedly the norm in almost every setting where CrossFit is done. Technique. Then consistency. Then, and only then, intensity. Says so everywhere. Are there small pockets of CrossFit or CrossFitters who jump the gun and go straight to intensity? Sure. But that is hardly an indictment of the program, especially since the program and the company incessantly beat the drum: technique, then consistency, and only then intensity.”


In summary, we close today’s post with a quote from the infamous JJ:

“Check your ego at the door, drink water, rest, SCALE to your own ability.
You’ve evolved with a brain, use it! Rhabdo is no one’s fault but your own, take heed, don’t be stupid, you only have two kidneys but you can live with one, survival is NOT mandatory, so choose wisely…”



“Some people are always grumbling because roses have thorns. I am thankful that thorns have roses.”
– Alphonse Karr

Kent trying out ‘Mr. Spectacular’ on a lonely Tuesday morning. Great work Kent! 

Wagonwheel Jacked up! Big crowds today despite the downpour

Dans new Iphone 5 takes a sweet pic