Black Ops Murph 2015

I know It’s super late to be posting about Memorial Day… but better late than never, right? This was such a cool experience I had to share it! I’m also working on a recap from our Mexico Vacation, and update on my hormones, and a 1 year post op update from my abdominoplasty! So much awesomeness coming your way… I hope you’re ready!

Each Memorial Day for the past several years we have hosted a workout to honor the fallen. The workout we do is a Hero WOD called Murph. CrossFit has several bench mark workouts, some called “The Girls” and then there are Hero WODs which are made to honor fallen soldiers and first responders. Murph is a workout that was named after Lieutenant Michael Murphy. You may remember him from the movie/book “Lone Survivor” – He was the one who climbed out into the open to try to call for help for his team as they were being attacked. He, along with the rest of his team besides Marcus Luttrell, were killed on that mission. When doing a hero workout my goal is always to give my all, as I think back on all those who gave their all so I have the freedom I do today. Murph is no different. It is a tough workout, but if they can give their life certainly I can do one more squat or run another mile.



This year instead of doing the typical Memorial Day Morning Murph we decided to have “Black Ops Murph” on Sunday evening. We hired a DJ, brought in black lights and robotic lights, and also got body paint and glow sticks. As everyone began to arrive the box was buzzing with excitement. Everyone was ready to get a great workout



We gathered together the first heat and got ready to head out the door for the first 1 Mile Run.

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We started the countdown… 3..2…1… GO!


We were very grateful for the Wentzville Police Department coming out to help us cross the road safely!


Throughout the entire workout we were reminded of why we do workouts like this… to honor those who have given literally everything for us to have our freedom. Most hero WODs are pretty tough, but really when you think about the things the soldiers and first responders had to go through complaining about or quitting a workout because it’s hard isn’t an option.



Once we got back inside (a little wet from the mix of sweat, humidity, and rain) we set out to complete 100 Pull Ups 200 Push Ups and 300 Squats. I’ve always done this workout with a partner and we have taken turns breaking down the workout into 20 sets of 5 Pull Ups- 10 Push Ups – and 15 Squats. This year I did it with a partner but we decided to go straight through the reps without breaking it up. So we finished the 100 Pull Ups before going to the 200 Push Ups and the Push Ups before finishing with the 300 Squats. Holy Moly, that is a whole different animal. For me the real game changer was the push ups. Doing sets of 10 even when alternating with a partner had my arms smoked! It was a super cool experience to workout under the black lights with the DJ Music Pumping though!








Vest from HumanX Gear – Use the Code DREAMER20 for 20% off!


I tried my best to get some good pictures, but apparently your camera freaks out if it is both dark and the subjects you are trying to photographing are moving at break neck speeds… The best shot I got? A Selfie, of course!

We ended up running 2 heats and having well over 40+ people show up. It is crazy to see how much our community has grown over the last several years… The top picture is the first year we did Murph just a month or so after opening CrossFit 70. The bottom picture was last year after being open just over a year.



This year was our 3rd year doing Murph on Memorial day and our biggest turn out yet!


I’m so proud of everyone who came out to support our community and to honor and remember those who lost their lives fighting for our freedom. I feel incredibly blessed to be surrounded by such great people not just on awesome special events like this but day in and day out at our box. Also a big thanks to Fabletics for providing some awesome swag for the attendees and to HumanX Gear for the best weight vest I’ve ever used!


Have you ever done Murph? Or a Black light WOD? 

Total Tabata with HumanX Gear

In the last couple years there has been an increased interest in High Intensity Interval Training (HIIT) in the fitness world. One of the most popular types of HIIT has been Tabata training. Named after it’s creator, Japanese scientist Izumi Tabata, the Tabata style workout is 8 rounds of 20 seconds of work with 10 seconds of rest, for a total of 4 minutes. I love Tabata because the built in rest lets me go hard for those 20 seconds, knowing I have a short rest period coming. For this workout we are going to do 4 complete Tabata rounds with 4 different movements!


The First Movement is: Jump Rope!


I love the HumanX Gear X4 Speed Rope for jump roping. You can pick your poison on this tabata, either single jump ropes or if you are efficient at Double Unders go ahead and give those a whirl. Remember we are working for 20 seconds and resting for 10 seconds for a total of 8 rounds.

After we get you feeling nice and warmed up with the jump rope we are going to move on to our next tabata: Kettlebell Single Arm Press.

IMG_7537Start by hoisting the Kettlebell up to your shoulder as pictured. You can use the HumanX Gear Kettlebell Arm Guards to protect your forearms from the Kettlebell. From here you are going to tighten your core and press the Kettlebell up to a locked out position.



Since a full tabata is 8 rounds we are going to alternate arms each round. So you will end up doing 4 rounds on each arm

The third movement we are going to do is a seated row using the HumanX Gear PowerAmp Resistance Band.



Sitting down and positioning the band on the middle of your foot start with arms parallel to the deck and back nice and straight.


Keeping that back straight, core tight pull those bands back, focusing on activating those back muscles.

Do this for 20 seconds on, 10 seconds off for a total of 8 rounds.

To finish off our Total Body Tabata we are going to plank it out! If you have a yoga mat, or the Eco-Fit Mat, you can use that. You can also use an AbX to cushion your arms on the floor. For this one you want to make sure you keep your core tight and back flat. You don’t want a saggy plank! You also don’t want your butt high up in the air.



You’re going to hold the plank for 20 seconds and then rest for 10, again for 8 total rounds.

And there you have a Total Body Tabata!

Have you ever done a tabata? Love it or hate it?


Fitness Outside The Box and Other Ramblings

Sometimes when I stay quiet on the blog for too long it is because I don’t feel like I have anything deep or profound to say. Just because I don’t currently have something deep, profound, or emotional to say doesn’t mean I don’t have anything to say at all. So today I feel like rambling on about random things….

Did I ever tell you about the time I won the USSF Missouri State Weightlifting Championship?


Last summer right before my surgery I spent a good 6 weeks on a dedicated Weightlifting Programing Cycle. We heard about a local meet going down and decided to sign up. There was like 8 of us all together. 3 girls. It was rather informal and not a USAW Sanctioned meet or anything. We competed in 3 events: Snatch, Clean & Jerk, and Clean & Press. I was pretty reserved with my attempts. My shoulder was having issues so I stuck with a pretty nasty 95 on the Snatch. I got a no rep called on one of my jerks because I pressed it out, but ended up hitting 125. I hit a not so impressive 90 on my Clean and Press. HOWEVER. one of the other girls competing started out too heavy on her clean and press and couldn’t make any of her 3 attempts at the lift, leaving her with a 0. She totally smashed my other 2 lifts but because I came out conservative on my clean and press and hit all 3 lifts and she had a 0, I ended up winning. So technically I am the USSF Missouri State Weightlifting Champ.


I won my $50 entry fee back and I was invited to “nationals” with them, which are next month in Kansas City. I don’t think I’m going, but getting the message about signing up reminded me I never told this story on here. and it’s a good one! ha.

One of the things I’ve been trying to do lately is think about ways I can use my fitness outside the box. I love love love CrossFit. But now that I’m in the best shape of my life I want to branch out and try things I was always intimidated to try. Last month we put together a fun event with another local fitness business, Pink Lemon Studio. We had a handful of our members break out of the box and try a Pole Fitness Class. What a blast!

Pole Fitness at Pink Lemon Studio in Wentzville


It was seriously one of the toughest workouts I’ve had in awhile. It was such a fun experience. It was also sponsored by my friends at Fabletics, who provided some sweet swag for all the attendees! I enjoyed it so much that I’m actually trying out another class there on Sunday – It is called Buti Hoop and incorporates parts of Buti Yoga, Plyometrics, and Hula Hooping (which I can’t do to save my life). So that should be interesting!

Oh, and about Fabletics… They released another set of outfits this month that are totally on point.


This is the Voyageurs out fit which came with this awesome headband, the Valhalla Tee, and the Salar Space Dye Capri. I paired it with one of the many Oula Tanks I already had. I love the longer length of this tee and the adorable open back…



I have these space dye capris in pink as well and they are probably the most comfortable capris I have right now. So Soft. You basically need them in your life. Use my referral link and get 50% off your first outfit!

And since we are now talking about things we just needed to have in our life, I may have accidentally purchased my very first Kate Spade purse. The other day I was just planning on stopping in at the outlets to get Payton some shoes and I somehow ended up in the Kate Spade store… which just so happened to be having 50% off the entire store…. I walked out, I swear. But then I felt like I’d regret not buying the purse I have been eyeing forever when it was 50% off. So I walked back in and bought it. And I love it.


It’s so pink and pretty and perfect! It was my early birthday present to myself! My birthday is just over 2 weeks away so it is totally justifiable, right? Right.

Not only did I buy myself a pretty awesome birthday present, I happen to have a pretty amazing husband who bought me my very own barbell!! It is an Again Faster Team Barbell, which has a mixture of needle bearings and ball bearings. I can’t wait to get my hands on it! It’s on the way now… Cue the delivery man stalking!

Alright that’s enough rambling for today. I’ll be back soon with an awesome Total Tabata workout for you!

Tell me, what is on your mind? Have you ever won a competition? Or bought yourself an awesome birthday present?