At Pat’s Gym, we’re focused on the warm months yet to come. To truly enjoy the summer, set a fitness goal for yourself. Hitting a mark while lifting, working out, running, biking or swimming, or just losing those extra pounds that you put on during the winter months. Make no excuses – it’s all within your control, and we can help you. We have a lot of exciting things happening at Pat’s Gym, and you don’t want to miss out! Read more about these exciting events….
What Are You Doing This Memorial Day? Try the Murph with the Pat’s Gym Community.
Memorial Day is just around the corner (May 27th if you’ve forgotten), and whether you’re new to Pat’s Gym or not, you’ve probably heard about Murph at some point. The “Murph” is a workout used by Navy SEAL and Medal of Honor recipient Michael Murphy. Murphy died when exposed to enemy fire while attempting to radio headquarters for assistance. Here is how the Pat’s Gym Community will start Memorial Day off.
The Murph: (weight vest optional — 20#)
- Run one mile
- 100 pull-ups
- 200 push-ups
- 300 squats
- Run one mile
Arrange in any order you prefer. Some do a 1-10-1 pyramid (pull-ups x 1, push-ups x 2, squats x 3) to get the 100, 200 and 300 total repetitions. Some do max rep sets in a circuit to see how fast and in as few sets as possible to get those numbers. Some prefer a steady workout of 10 sets of 10 pull-ups, 20 push-ups and 30 sit-ups to reach the repetitions of this workout. Regardless of how you do it, we will get it done and we will provide any modifications as needed.
Save the date and join us at 10:00am!
Also follow along the Pat’s Gym IG page @pats_gym for workout progressions leading up to this event to help you feel prepared for the workout.
CrossFit Open/Quarterfinals 2024
The CrossFit open happened in the month of March. Our athletes and coaches did extremely well this year representing Pat’s Gym.
Ross, Chris, Keenan, and Roman are all gearing up for Quarterfinals this month. We look forward to seeing them punch their tickets to Semifinals. Come cheer them on and watch them push themselves to new limits.
The April Monthly Challenge
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
