CrossFit Murphy

09/08/2026

09/04/2026

CrossFit Murphy is proud to announce this week’s Member Spotlight: Emily!

If you’ve been to just about any class at CrossFit Murphy, chances are you’ve worked out alongside Emily. She’s one of those rare members who doesn’t really have a “usual” class time—6:00 AM, 8:15, noon, afternoon… you never know where she’s going to show up!

Emily is the definition of put your head down and do the work. She shows up with a great attitude, listens to her coaches, works hard, and never complains. No excuses. No need for attention. Just consistent effort day after day.

And that consistency is paying off. We’ve watched Emily continue to get stronger, fitter, more confident, and more capable, and we couldn’t be prouder of the progress she’s making.

Emily, thank you for being such a great part of the CrossFit Murphy community. Keep showing up, keep doing the work, and keep being you. We’re proud of you!

09/03/2026

09/02/2026

September is Su***de Prevention & Awareness Month.

This is something that deserves more than a passing mention.

According to the North Carolina State Center for Health Statistics, 1,627 North Carolinians died by su***de in 2024. That averages out to more than 4 people every single day.

1,627 people.

Not just a statistic. They were parents, children, spouses, friends, coworkers, teammates and members of communities just like ours. At CrossFit Murphy, we talk a lot about health. We talk about exercise, nutrition, strength and taking care of our bodies.

But health is more than what we can see.

Sometimes the strongest thing you can do is tell someone you’re struggling. Sometimes being a good friend means asking someone if they’re really okay—and being willing to stay and listen to the answer.

This month, check on your people.

Pay attention when someone seems different.
Have the uncomfortable conversation.
Listen without trying to fix everything.
Remind people that they matter.

And if you’re the person struggling right now, please don’t convince yourself that you have to carry it alone.

Call or text 988 to reach the Su***de & Crisis Lifeline.

Your life matters.

— CrossFit Murphy

09/01/2026

TEACHING TUESDAY — A Lesson from Graham

There’s an interesting lesson in what we push away and what we hold onto.

The things we continually push away have a way of swinging back and affecting us.

Avoid working out long enough, and eventually your health reminds you.

Ignore your diet, and eventually your body responds.

Push stress aside without dealing with it, and eventually it shows up somewhere else.

But the opposite can also be true.

Sometimes we hold too tightly to things that are already behind us.

The PR you hit five years ago.

What your body used to look like.

How fit you used to be.

The athlete you used to be.

The tighter we hold onto those things, the harder it can become to appreciate where we are today and do the work necessary to move forward.

Be careful what you continually push away—it may eventually swing back toward you.

But also be careful what you desperately try to hold onto—because sometimes growth requires allowing the past to move away.

Your health isn’t built by avoiding what is difficult or chasing who you used to be.

It’s built by dealing with what is in front of you today.

08/31/2026

CrossFit’s Theoretical Hierarchy of Development begins at the base: nutrition.

Each level of the pyramid informs and supports every tier above it. Nutrition provides the essential fuel and cellular foundation required for metabolic conditioning, body control in gymnastics, power output in weightlifting, and ultimate ex*****on in sport.

Because nutrition is the most powerful factor fully within your control, its quality dictates the integrity of every higher tier. Optimizing this foundation enhances your physical capacity across all modalities while building a lasting buffer against chronic disease.

Build a solid base. Everything above it depends on it.

08/31/2026

“You wear your habits every day.”

Your body is a record of what you repeatedly do.

Not what you intend to do.
Not what you did for two good weeks.
Not the supplement you just bought.
Not the diet you start every Monday.

Your body reflects your patterns.

How often you move.
How hard you train.
What you eat most of the time.
How much you sleep.
How you handle stress.
Whether you recover.
Whether you consistently challenge yourself—or consistently avoid discomfort.

And this goes beyond how your body looks.

You wear your habits in your strength.
You wear them in your mobility.
You wear them in your energy.
You wear them in your posture.
You wear them in your endurance.
You wear them in what your body is capable of doing.

One workout won’t transform you. One bad meal won’t ruin you. One great night of sleep won’t fix months of exhaustion.

But repeated choices leave evidence.

That’s why health and fitness are rarely about finding the perfect program, diet, supplement, or life hack. They’re about building ordinary habits you can repeat long enough for them to become part of you.

Eventually, you don’t have to tell people about your habits. You wear them!