What’s Done Is Done
Don’t be upset with the results you didn’t get from the work you didn’t do. It’s that simple.

As we enter the fourth and final week of our Murph Prep series, it’s important for you to look back at the past few weeks and ask yourself “Did I put in the work?”.
Now, you might not be doing the Murph hero workout this year, and that’s OK — you can still apply the same lesson to the pursuit of any other meaningful goal. 
If you want results, you have to put in the work. If you set some ambitious goals for yourself at the beginning of this year and you end up falling short, you can’t be disappointed if you didn’t do the grind. 
Whether it’s a short-term goal like preparing for Murph or a long-term goal like losing excess body fat, it really is that simple.
You either put in the EFFORT or you don’t — and the results will inevitably show.
Mon: Strength: Bench, Workout: 6minAMRAP- FR Rev Lunge, Cal Bike, Up Downs, Rest, 6minAMRAP- Up Downs, Cal Bike, FR Rev Lunge
Tues: Strength: Squat, Workout: 15min AMRAP- Air Squats, Push- Ups, Pull- ups, Run
Wed: Workout: 21minAMRAP- Double Unders, Russian KBS, Goblet Step- Up, Strict Ring Dip
Thurs: Strength: Deadlift, Workout: “Christine” Row, Deadlifts, Box Jumps
Fri: Strength: Overhead Squat, Workout: “Cool Hand Luke” Overhead Squat, Bar Facing Burpees, Toes to Bar, Run
Sat: 24 for 24, “Murph”
Sun: Workout: Bike, Sit- Up, Glute Bridge, Plate Around the World, OH Walk

Five Rounds For Time:
20 Kettlebell Deadlifts (2x 53/35 LB)
60 Double unders
30m Farmers Carry (2x 53/35 LB)
Time Cap: 20 Minutes

Scaling Options:

  • Reduce weight as needed
  • Scale double unders to 100 single unders per round
  • Try doing 60 seconds of double under attempts

Some advice from the coaches: “​​Do not strategize, go out hard and hang on. Push yourself to do one more rep when you think you are done and take one more step when you want to rest. Your mantra for today is ‘go before you want to,’ repeat that to yourself and remind yourself that you have to push to get better. The grip endurance will force you to break up the work at some point, keep an eye on the clock and do not walk away from your KB’s while you rest. Using grips will help you avoid the need to chalk up excessively.”


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On Friday, May 27, 2022, The Main Line CrossFit in Ardmore, Pennsylvania, will host the TENTH ANNIVERSARY of 24 Heroes in 24 Hours event!

Starting at 09:30 on Friday the 27th, athletes will perform a “Hero WOD” every hour for 24 straight hours. Learn more here This 24 hour event serves as a fundraiser for 23rd Veteran  (https://23rdveteran.org/)

Memorial Day Schedule:

No Classes Friday, May 27th (only early AM classes, no 9:30)

No Classes Saturday, Sunday, and Monday (28th, 29th, 30th) 

Regular Schedule Resumes Tuesday, May 31st.


Overhead Squat (5-5-5*)
Tempo Overhead Squats (22X1)
*Build up to a Moderate weight.

    7 Overhead Squats (115/75)|(75/55)
    7 Bar Facing Burpees
    7 Toes to Bar
    100m Run

This workout will get spicy quick. The Overhead Squats will start off fine and over time the shoulder fatigue will make it harder to stabilize the weight. The Bar Facing Burpees will be done quickly and will spike up the heart going into the Toes to Bar. Toes to Bar will challenge the core & hip flexors make the 100m Run a lot more challenging than expected. Sub 16min will be the goal with the RX+ athletes looking to be around 11min!


Try Rowing! Join Whitemarsh Boat Club “Learn to Row” Day,
– When: Saturday June 4th from 9:30am- 11:45am.
– Location: Hines Rowing Center
– Cost: FREE! demos on water and erg, tours.
– Requirements: 12 years or older, Vaccination Card

Email wbcnationaltrday@gmail.com to reserve your spot
More info www.whitemarshboatclub.org


Join the virtual Pelvic Floor Workshop with McCormick Chiropractic- Tuesday, June 7th at 6:30pm with Dr. Shannan Behrens

Shannan is a native of Pottstown, PA. She obtained her Bachelor of Science in Kinesiology from the Pennsylvania State University and her Doctorate of Chiropractic at Life University in Marietta, GA. While at Life University, she was captivated with research and scientifically furthering the benefits of chiropractic care. She was part of the research track at Life and conducted her own study on chiropractic’s effects on balance. To date, Dr. Shannan has one published research paper, with others on the way.

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