“Murph” Day



“Murph” Day 2009

Please join CrossFit Austin, as we participate in “Murph” Day presented by Windy CIty CrossFit, U.S. CrossFit and SEALfit.com June 6th will be spent honoring one of the Navy’s fallen warriors, Lieutenant Michael Murphy. We will be running his favorite workout to raise money for The Naval Special Warfare Foundation (NSWF) as we host our First Annual “Murph” Day.  Come out to support the CrossFit community and a great cause.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it “Body Armor”.  We will honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


For time: 
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Any size donation to the Naval Special Warfare Foundation required to participate.  All donations are tax-deductible.  For more information please check the NSWF website at http://www.nswfoundation.org/.  Donation forms are available on-line at http://www.nswfoundation.org/mail.html and at CrossFit Austin.  Please be sure to turn in all donation forms to us so we can keep track of the donation amount, the form will also serve as your ticket to the event.

Top Finishers will be recognized in Individual Men and Women (weighted and unweighted) as well as Men’s and Women’s Teams (weighted and unweighted).

Medal of Honor Citation:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

“Murph” Day 2009
June 6th starting @ 9AM
CrossFit Austin 

Current Participating CrossFit Affiliates:
Windy City CrossFit
US CrossFit
CrossFit Austin  

Super Sunday!!

So before we move forward into February lets do a quick recap of January….

We attacked our goats last month and made some significant progress. Some of the highlights being Rob and Stacy both stringing multiple kipping pull-ups together, and everyone making significant improvements in there chosen area of weakness.  The lowlight being the fact that I still have an appalling beard and continue to look ridiculous.

Also as a whole, we took on the task of improving our flexibility and range of motion.  I can definitely see the difference, the efficiency and range of motion has improved markedly in the WODs over the past month. We will continue to address ROM issues in our classes post WOD.  However if you feel like flexibility is a major issue personally I offer you, the couch series from  San Francisco CrossFit.


And of course all you need for our contract relax hamstring stretch is a towel or jump rope.  All of these stretches can be performed in the comfort of you own livingroom and should be done 2 to 3 times a day for maximum results. 

Now on to February!!! 

If you haven’t been in for the ever popular, Saturday morning announcements with Boone and Wes then I will bring you up to speed.  

Next Saturday we will be holding Saturday morning workout at 7 AM instead of the usual 10 AM. Austin is lucky enough to host this years “CrossFit Affiliate Gathering”.  The conference starts at 9 AM on Saturday and Sunday. Boone and I will be attending, so save downtown for Saturday night and set your alarms nice and early on Saturday. You might learn a few things from the guest coaches we’ll have in gym during the gathering. 

Next, we will be taking a field trip to Town Lake on February 14th check out the details HERE or navigate to events section on the right hand of the screen. Sweatin with your Sweetheart is going to be a damn good time.  

Finally put the 21st down on you calendar as well.  Shane and Tristy have graciously volunteered there home for a Potluck late lunch and nutrition lecture.  Again see the details HERE or navigate over to the events section. 

That’s all I’ve got for now, enjoy the big game!!

Grand Opening WOD!

Our Grand Opening workout  will be done in a “Fight Gone Bad” format with a few tweaks of the exercises. Below is the explanation for the WOD as well as the exercises.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Three total rounds. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Tire Flips: (Reps)
  3. Kettlebell Swings: 1.5 pood (Reps)
  4. Sumo deadlift high-pull: 75 pounds (Reps)
  5. Double Unders (Reps)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

**Click HERE to sign up and compete in the WOD**

Success is simple. Do what’s right, the right way, at the right time. Arnold H. Glasow

Thanksgiving Week Hours

We will be open Monday through Wednesday of this week.  The rest of November it is free for anyone to come to our new location (8708 S. Congress Ste. A-180) and try CrossFit.

Thanksgiving Week Hours:
Monday 11/24 6:30 AM to 10 AM, 4:30 PM – 8:30 PM 
Tuesday 11/25 6:30 AM to 10 AM, 4:30 PM – 8:30 PM 
Wednesday 11/26 6:30 AM to 10 AM

Hope to see everyone at the new facility!

Brittany Tuck Memorial Fundraiser and Grand Opening

CrossFit Austin would like to invite you to our grand opening on December 6th, 2008.  The festivities will include free BBQ, drinks (beer, water, soda, etc.), and plenty of other fun. We will be holding a WOD (workout-of-the-day) competition for all you CrossFitters.  All the proceeds of this event will be donated to the Brittany Tuck Memorial Scholarship Fund. 

For more information, to register for the competition, or make a donation CLICK HERE.

Come out and help us celebrate this exciting step for CrossFit Austin, and support a worthy cause!

Welcome to CrossFit Austin!

Welcome to CrossFit Austin! We are excited to announce the launch of our website and our subsequent free outdoor workouts.  Our temporary free outdoor workouts will be held at Town Lake Monday through Friday and in the parking lot of 8708 S. Congress on Saturday mornings. Please feel free to browse around the site. You will find the workout schedule here and more info about CrossFit here. Check in regularly for workouts, posted times, and announcements. Please email or call us with any questions. We are excited and dedicated to “Forge Elite Fitness” here in Austin, TX.

Wes Kimball and Boone Putney
Co-Founders CrossFit Austin

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” – Greg Glassman Founder of CrossFit