April Newsletter

The buzz is in the air – it’s the smell and feel of summer. 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 31st 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 our 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 this event to help you feel prepared for the workout.  

CrossFit Open 2022

The CrossFit open and Quarterfinals happened in the month of March. Our athletes and coaches did extremely well this year representing Pat’s Gym.

Roza became the national Champion of Uzbekistan for the third time in a row and won by her highest margin this year. Her dedication and work ethic are contagious and it has been amazing to see how much stronger, fitter, and more capable she has become. 

Ross placed 1893 overall 
Gabby placed 1229 overall 

The April Monthly Challenge 

The month of April is known as the sexual abuse survival month so to help the cause Roza is doing a special Pat’s Gym Monthly challenge. Throughout the month of April, we will be raising money for this non-profit organization CHILD USA. You can find more information about their cause and the amazing difference this organization makes here:

For the Pat’s Gym April Monthly Challenge, we are honoring CHILD USA’s 5-year anniversary with a 5min plank of max load. 

To be eligible for the challenge you need to go 5mins unbroken in the top of the push up position. 

You can use any weight held on your back if you can go UB.

The winner with be max load for the duration of 5mins. 

Check out the Facebook fundraiser we created to help the cause.

The winners of the Pat’s Gym March Monthly Challenge were Alex with a time of 10:08 and Luke with a time of 9:48.