Exsurgo Strong and Fit

05/25/2026

What a day!!! We began with the A Salute to our Troops 5k/10k and then headed to for MURPH. We had 20 people for MURPH, our biggest turnout ever!!

Congratulations to everyone who came and busted their butt for a good cause this morning, remembering and supporting our service men and women!

Congratulations to and
on your respective podiums! Thanks to .aero for the cookies and thanks to .bowman_ for being our MURPH scribe. And thank you to everyone who helped clean up!!!!!

You guys are such an awesome crew!! I'm so honored and grateful to spend my morning with you! 🔥❤️

05/24/2026

💥💥HYROX DC PREP!! NEW DATES ANNOUNCED!!💥💥

Hybrid athletes, in addition to our July 11th HALFROX you can now join us on August 22nd and 23rd for one final practice before your DC HYROX Race!! PLUS we've added another Technique Clinic and Doubles Planning Clinic. Join us on these dates:

Sunday August 2nd 9:30am: Technique Clinic

Sunday August 2nd 11:45am: Doubles Planning Clinic

Saturday August 22nd: 6:15am - 11:15am HALFROX

Sunday August 23rd: 6:15am - 11:15am HALFROX

Signup through the Linktree.

05/22/2026

🏃‍♂️🔥 HYROX Youngstars Is Coming! 🔥🏃‍♀️

Looking for something active, exciting, and confidence-building for your child this summer?

HYROX Youngstars is designed for kids ages 8–15 and combines running, fitness challenges, and FUN in a supportive environment where every child can succeed at their own level.

Whether your child already loves sports or just needs a new challenge to get moving, HYROX Youngstars is all about:

✅ Building confidence
✅ Learning resilience
✅ Having fun with fitness
✅ Making new friends
✅ Challenging themselves in an encouraging atmosphere

Expect running, variations of the adult HYROX stations, high energy, lots of cheering, and huge smiles at the finish line. 💪

This is not about being the fastest or the fittest — it’s about giving kids the chance to challenge themselves, feel proud, and discover what they’re capable of.

Spots are limited, sign up via our linktree!

05/16/2026

Join us on Memorial Day to throw down with Murph.

Murph is a popular CrossFit workout in memory of US Navy Seal Lt. Michael Murphy, who was killed in Afghanistan in 2005.

Murph consists of:

1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run

For most, the first words that probably come to mind are "I could never do that." At Exsurgo, we say "yes you can." There's a version of Murph for every level.

Some options include substituting the run for a different type of cardio or perhaps just doing a half mile run. The rep counts can be reduced, and the exercises modified. Pullups could become TRX rows, and pushups can be inclined.

In short, anyone can do Murph! So head to "courses" in your Glofox app, or our linktree, and sign-up now!

Proceeds go to

See you Memorial Day at 10:30am!!

05/16/2026

Exsurgo Strong and Fit - May Newsletter - https://mailchi.mp/exsurgo/whats-happening-at-exsurgo-strong-fit-18133345

05/14/2026

Train Smarter. Race Stronger. Win As A Team.

Join HYROX ELITE 15 athletes Immie Cross and Nicole Kunz for a focused HYROX Doubles Planning Session designed to help you and your partner maximise your performance on race day.

With 30+ HYROX races between them — including a World Championship title in Women’s Doubles and 5 × North American Championship wins — Immie and Nic know exactly what it takes to execute a winning doubles strategy.

This session is built to help you:

🏃🏼‍♀️Identify each partner’s strengths and weaknesses.

🏃🏽Strategically divide stations for optimal performance.

🏃🏾‍♀️Plan pacing and effort distribution.

🏃🏼Refine communication under fatigue.

🏃‍♀️Practice smooth, time-saving transitions.

You’ll leave with a clear, personalised race plan tailored specifically to your team.

Don’t just show up on race day — show up with a strategy.

Spots are limited to ensure individual attention.

PLEASE NOTE THIS IS A 90 MINUTE CLINIC.

Signup under "courses" in your Glofox account or via the Linktree.

05/14/2026

Train With HYROX World Champions. Refine Your Race.

Join HYROX ELITE 15 athletes Immie Cross and Nicole Kunz for an immersive 2 hour HYROX Technique Clinic designed to sharpen your skills and unlock faster race times.

With 30+ HYROX races between them — including a World Championship title in Women’s Doubles and 5 × North American Championship wins — Immie and Nic bring proven race experience and practical race-day strategies you can apply immediately.

Designed for both first-time racers and seasoned competitors, this clinic will cover technique, efficiency, and pacing across all 8 HYROX stations, plus smart transitions and race ex*****on.

You’ll receive hands-on coaching and individual feedback, and have time for Q&A.

Refine your technique. Race smarter.

Signup under "courses" in your Glofox app or via the Linktree.

05/08/2026

Thanks for the shoutout!!

🏃‍♀️🏃‍♂️ A HUGE THANK YOU to our incredible sponsor, Exsurgo Strong and Fit in Ashburn!

If you are training for a 5K, 10K, Half Marathon, Marathon — or just looking to improve your overall health and fitness — Exsurgo Strong & Fit is an amazing place to train and prepare for race day. Their experienced coaches, motivating atmosphere, and focus on building strength, endurance, mobility, and confidence make them a top resource for runners of all levels.

We are proud to have Exsurgo Strong & Fit supporting the upcoming A SALUTE TO OUR TROOPS Race & Marketplace on Memorial Day! 🇺🇸

Whether you are a beginner walker, seasoned runner, or looking to take your training to the next level, be sure to check them out and see why so many local athletes trust Exsurgo for their fitness journey.

💪 Train Strong.
🏅 Race Strong.
🇺🇸 Support Our Troops.

04/16/2026

Another day, another training session. are getting it done!

Just buy a ticket got HYROX DC?

COME AND TRAIN WITH US!!!

Thanks to we have all the official equipment for you to train with.

Our HALFROX is this weekend (signup link in bio) and our Hybrid Training class schedule is expanding!

Monday: 6:30am, 5pm, 6pm

Wednesday: 6:30am, 5pm, 6pm

Friday: 6:30am, 5pm

DM for more details.