BIO CrossFit

05/26/2026

Fantastic job to all who completed the Murph!

05/16/2026

Hello BIO Athletes and local community!

We will be hosting two classes (8:00am & 9:00am) on Saturday, May 23 for the annual "Murph" workout that honors Navy SEAL Lieutenant Michael "Murph" Murphy.

We are inviting anyone who would like to participate in this workout for FREE!

"Murph" created the routine—originally named "Body Armor"—as a brutal test of functional fitness that he frequently performed while wearing his heavy military-issued vest.

Tragically, Lt. Murphy was killed in action on June 28, 2005, during Operation Red Wings in Afghanistan. Heavily outnumbered by Taliban forces, he deliberately walked into an open clearing to expose himself to enemy gunfire so he could make a satellite call for help, ultimately saving the life of his team's sole survivor. He was posthumously awarded the Medal of Honor for his selfless bravery.

The Workout

Following his death, CrossFit adopted "Body Armor" and renamed it "Murph" in his honor. It has since become the most iconic "Hero WOD" (Workout of the Day), completed globally by military personnel, athletes, and fitness enthusiasts every Memorial Day to pay tribute to fallen service members.

The workout is done "chipper-style" (completing each movement entirely before moving to the next) and consists of the following:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

Scaling and Strategy

For those attempting the full challenge, it is typically done while wearing a 20-lb (14-lb for women) weight vest or body armor to mirror Lt. Murphy's original routine.

Or you could break the pull-ups, push-ups, and air squats in sets of 5/10/15, or 5/5/5/15 (pushups/pullups/pushups/airsquats)

½ Murph and Prime Murph is also being offered to those want to join in on the fun, but have no desire to do the full. We will also have an option to do the full Murph as a team of 2.

½ Murph is 50% of everything (800r, 50pullups/200pushups/150airsquats, 800r).

Prime class can do the full murph, but the sequence once you get back in the gym is different: 15 KB Swings, 10 Air Squats, 5 Pushups (for full it's 300/200/100, for half…….you can figure it out).

Reservations for the class will be open 72 hours out! Invite your friends as this is a FREE Community workout!

Coach Debi

11/11/2025

Today’s the day to honor our heroes with grit, sweat, and purpose. The Chad Hero WOD is simple—but it’s not easy: 1,000 box step-ups (20”) wearing a ruck or weighted vest if you choose.

This one’s about mental toughness, discipline, and remembering why we show up. Whether it takes you 45 minutes or two hours, just keep stepping. Each rep is a reminder of the sacrifices made by those who gave everything.

We got it done!

08/22/2025

Dedication! Friday early morning crew getting it done! ✅

08/21/2025

To follow Debi at the CrossFit games:

You can go here: https://competitioncorner.net/ff/18166/results

just go to the age group, and if you click on my name on the leaderboard it should give you a rough idea what time I will be competing. First day is fixed, but after that things will change.

The official event page and leaderboard for the 2025 Age-Group CrossFit Games.  All workouts, division specific weights and movements will be posted h

08/20/2025

The Prime Fitness class kicked butt today! Henry is so funny!

08/20/2025

Please see this link to find out the multiple way you can watch the CF Games!

The CrossFit Games return with DAZN — a new global broadcast partner — and even more ways to watch, stream, and support your favorite athletes as they compete for the title of Fittest on Earth.

08/19/2025

08/19/2025

Debi Bernardes, Head Coach at BIO, demonstrated exceptional skill and qualified for the CrossFit Games, Master's Division this year. We extend our warmest wishes to her as she competes this week. As some team members will be traveling to support her at the CrossFit Games, while others will stay behind to coach at the gym, we held a ceremony yesterday and presented her with a personalized shirt designed by Assistant Coach Rachel Hodge, for her, her husband, and supporters to wear.