Every Memorial Day, one workout shows up on more garage floors, gym floors, and driveways than any other: Murph. And every year, the same questions come with it. Can I sub the run if my knee is acting up? What if I can’t do pull-ups? Is it still Murph if I scale it? Yes. Yes. And yes. Here’s everything you need to know before you show up Monday. Who Was Michael Murphy? Before we talk sets and reps, this matters. Lieutenant Michael Murphy was a Navy SEAL killed in combat in Afghanistan. If you’ve seen Lone Survivor, he’s the one who climbs to an exposed ridge to make a radio call, knowing what it will cost him. Murph is named for him. We do it every Memorial Day to honor him and everyone who made the ultimate sacrifice for the freedoms we take for granted every day. Keep that in...Read more

If you’re on a GLP-1 medication like Ozempic, Wegovy, or Mounjaro, here’s something most people aren’t told upfront: Without strength training, a significant portion of the weight you lose won’t be fat. It’ll be muscle. That matters because muscle is what keeps your metabolism working, protects your joints, and makes everyday life easier as you age. Losing it while on the medication is common. It’s also preventable. The fix isn’t complicated Consistent strength training, enough protein, and learning how to move well. That’s it. Most people on GLP-1 medications are doing one part right. They’re eating less, losing weight, and making progress. But if strength training isn’t part of the plan, the results won’t last. And when you come off the medication, you’ll be in a worse metabolic position than when you started. The medication isn’t the problem. The missing piece is the training. What working with people in this...Read more

Every year around this time, the same thoughts pop up: “I’m not ready.”“I just started.”“I’m not competitive.”“I’ll do it next year.” And every year, I say the same thing: You should do the Open. Not because you’re trying to make it to the CrossFit Games.Not because you need to prove anything.But because it’s one of the best tools we have for long-term fitness and growth. Coach Kim and I recorded a quick video walking through everything you need to know: 👉 Watch here: https://youtu.be/P8ZBr7FRc8A If you don’t have time to watch it, here’s what matters. What Is the CrossFit Open? The Open is: 3 workouts Over 3 weeks Done by the entire global CrossFit community This year’s dates: February 27 March 6 March 13 It’s a yearly benchmark for your fitness. I often describe it as a checkup for your work capacity. Your ability to actually do things. To move your...Read more

If fat loss is one of your goals, but nutrition feels confusing, overwhelming, or inconsistent, you’re not alone. Most people don’t struggle because they lack effort. They struggle because they’re trying to follow too many ideas at once. That’s why we’re hosting a free virtual Nutrition Workshop designed to bring clarity and simplicity back to the conversation. On Saturday, January 24, Coach Jonathan Poirier will lead a 45-minute virtual workshop walking through a practical, sustainable approach to fat loss using real food and common sense. This is not a detox, cleanse, or crash diet. It’s a grounded look at what actually works and why. What the Workshop Will Cover During the workshop, Coach Jon will walk through: What to prioritize if fat loss is your goal Why simple habits outperform complicated plans How to build consistency without relying on motivation How to approach nutrition in a way that fits real life The goal is not...Read more

If you’re a busy adult who knows you need to do something for your health, but feels overwhelmed about where to start, you’re not alone. Most people don’t fail because they don’t care. They fail because they try to do too much, too fast, without a clear plan or support system. As we head into 2026 at CrossFit Spring Hill, our focus is simple: help people take back control of their health in a way that is sustainable, safe, and effective for real life. Momentum Beats Burnout January has a way of pushing people toward extremes. All-or-nothing plans. Aggressive goals. Unsustainable routines. That approach usually works for a few weeks, then life catches up. Instead, we’re prioritizing momentum through consistency. The goal isn’t to crush January. The goal is to feel better in March, in June, and at the end of the year. That starts with showing up, building habits, and stacking smart...Read more