Prep - Tuesday, April 14th, 2026

Prep

Murph is coming on Monday, May 18th.

Murph is a Hero WOD, and likely one of the most well known we have in CrossFit. Over the years, it’s grown beyond the walls of CrossFit affiliates and is now taken on by people all over the world. That part is pretty special, the reach, the awareness, the respect.

It is done in honour of Lt. Michael Murphy, who lost his life in service.

Hero WODs exist to remember. They represent real people and who have made the ultimate sacrifice. They are meant to be hard. Not for the sake of making things difficult, but because someone lost their life in service, and that’s something we don’t take lightly.

When we show up for Murph, it’s not about how fast we can get through it. It’s about how we move through it.

Cindy is great prep for Murph. Cindy gives you the opportunity to dial in the standards before Murph. To slow things down and get honest about every single rep.

Full lockout at the bottom, and Chin clearly over the bar on each pull up.
Chest to the floor on every push up. (Not your rib cage. Not close enough.) But chest (nipples) on the floor, and arms fully extended at the top of each rep.
Squats to full depth, crease of the hip below the top of the knee, and standing tall every time, with the shoulders in line with the hips, knees, and ankles.

It’s easy to chase rounds in Cindy. It’s easy to speed things up, shorten a rep here and there, and justify it as fatigue sets in. But that’s really not where the value is. The value is in holding the standard. In choosing to move well when it would be easier not to.

Because that’s exactly what Murph will ask of you. Fatigue will show up. Your arms will burn, your legs will get heavy, and in those moments, you’ll have a choice. Stay consistent, or start to cut corners.

Cindy is great prep for Murph with the full volume, and with the runs.

One thing we say often is, it doesn’t matter how many rounds you get if the movement isn’t there. You get far more out of the workout when every rep is done through a full range of motion. That’s where the strength is built. That’s where the standard is reinforced, and that’s what carries over. That’s how you get fitter.

When we take on Murph as a community, we do it together. We push, we support, and we honour, and a lot of that honour is in how we move. Not just in showing up, but in holding the standard.

So today with Cindy, don’t focus on the clock or the scoreboard. Focus on the quality of each rep. Stay present, hold the standard.

Tuesday, April 14th, 2026

Focus:

Pull up prep

WOD:

Cindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Check back each night at 8pm for the next days WOD .
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