crossfit-broken-chains

Magnum 445: Why We Say Their Names

Fri, 04 Sep 2026 21:36:54 GMT

Every September, the CrossFit Broken Chains family comes together to do something hard for a reason.

The Magnum 445 Hero WOD is one of the most important traditions we have. It is not really about the clock, the weight on the bar, or who finishes first. It is about stopping long enough to remember three United States Navy sailors whose lives ended far too soon—and making sure their service continues to speak.

In September 2005, the SH-60 Seahawk; call sign "Magnum 445" went down during a nighttime training mission off the coast of North Carolina. On board were LT Robert L. “Rob” Elortegui, LT Thomas “Nick” Brantley, and Aviation Warfare Systems Operator Third Class Nestor L. Oterolebron . All three men were lost.

For me, Rob’s name is especially personal. He was my friend. Rob and I were classmates in the Jacksonville University Navy ROTC program, and we were commissioned together in 2001. He went on to become a Navy pilot. When Magnum 445 went down just four years later, it was not a distant military story to me. It was the loss of someone with whom I had shared an important part of my own journey.

That is why we say their names. Their lives mattered, and their sacrifice still speaks.

We do a hard workout because choosing hard together for a few minutes helps us honor three men who chose hard every day. We are not pretending that an hour of exercise is equal to their service or the loss carried by their families. It isn’t. The purpose is simply to remember together—and to carry their names forward.

For almost two decades, I believed I understood what it meant to carry Rob’s memory. Then, in 2024, the story changed in a way none of us could have expected.

We learned that Rob had a son named Jaden—a son Rob never knew he had and one Rob’s Navy family had never known existed. Jaden was connected with people who had known and loved his father, and we were given the privilege of sharing our memories of Rob with him.

I still do not have perfect words for that chapter. We had spent years telling Rob’s story because we did not want it to disappear. Suddenly, those stories became a gift we could place into the hands of his son.

It reminded me that remembrance is never wasted. Sometimes the names we keep saying find their way to the exact person who needs to hear them.

Magnum 445 has also taught us that remembrance should lead somewhere. We do not only look backward. We carry the mission forward by serving people who need help today.

For several years, our charity partner has been Make Your Mark Global , led by our dear friends Trent and Carmen Post. Our relationship started in a very CrossFit way: Trent and Carmen dropped into our gym for a workout, a friendship grew, and that friendship eventually became a lifelong partnership.

Make Your Mark serves children and families in Ethiopia, with a special focus on boys, girls, and young people living, working, and sleeping on the streets. Through intervention, prevention, family empowerment, food, education, safe housing, discipleship, and restoration, they help children move out of street life and toward a life filled with purpose, family, and the hope of Jesus.

Their vision is a world where every child experiences the love of a family. Their driving words are simple: Love. Serve. Build.

Watch this short video about Make Your Mark

The CFBC family has embraced that mission in a way that continues to humble me. By our best estimate, Magnum 445 has helped raise somewhere in the neighborhood of $70,000 or more for Make Your Mark over the years. One year, our community raised $8,649. Another campaign reached $14,404.

Those numbers are exciting, but the number is not the real story.

The real story is a meal. A safe place to sleep. A child returning to school. A family being brought back together. A young person learning that their life has value and purpose. A life being turned toward Jesus.

What happens inside our little gym in Orlando truly ripples far beyond these walls.

On Saturday, September 12, 2026 , we will gather at CrossFit Broken Chains for our 13th Annual Magnum 445 Tribute Workout and Charity Fundraiser . The event begins at 9:00 a.m.

It is completely free and open to everyone. You do not have to be a CrossFit Broken Chains member—or even complete the workout—to be part of this day. The workout can be modified for athletes of different experience and ability levels.

Come listen to the tribute. Come encourage the athletes. Come learn why the names Rob, Nick, and Nestor mean so much to us. Come meet our friends from Make Your Mark and hear more about the lives being changed in Ethiopia.

Our fundraising goal this year is to raise at least $7,000 for Make Your Mark. Please prayerfully consider giving, whether you can attend the event or not. Every amount matters, and every gift is deeply appreciated.

DONATE TO THE MAGNUM 445–MAKE YOUR MARK FUNDRAISER

Come show up. Come sweat with us. Come love big.

Help us remember Rob, Nick, and Nestor—and help us carry their spirit of service from Orlando all the way to Ethiopia.

Magnum 445. We will not forget.

By - Nate Hemphill - CCFT-L3

Why We Still Believe in CrossFit

Sat, 01 Aug 2026 12:22:45 GMT

"The CrossFit Games don't define our methodology. They validate it."

There are a lot of great ways to exercise.

You can run.

You can bodybuild.

You can powerlift.

You can cycle.

You can train for HYROX.

You can attend boot camps, boutique fitness studios, or follow workouts from an app on your phone.

Every one of those can improve your health.

But there is only one fitness methodology in the world that has spent more than two decades asking—and answering—a much bigger question:

Who is the fittest person on Earth?

Each summer, the CrossFit Games bring together the world's best athletes to answer that question. This year's champions, James Sprague and Aimee Cringle , earned the titles of Fittest Man on Earth and Fittest Woman on Earth after surviving one of the most demanding tests of human performance ever created.

That's more than a catchy slogan.

It's the culmination of a worldwide competition that begins with hundreds of thousands of athletes performing the same workouts. The field is narrowed through increasingly difficult stages until only the very best remain.

No invitations.

No popularity contests.

No subjective judging.

Just fitness.

And that's what makes CrossFit different.

The Sport Isn't the Point

At CrossFit Broken Chains, we aren't trying to produce CrossFit Games athletes.

Most of our members are parents.

They're teachers, nurses, first responders, business owners, retirees, students, and grandparents.

They aren't chasing podium finishes.

They're chasing healthier lives.

They want to lose weight.

Play with their kids.

Keep up with their grandkids.

Lower their blood pressure.

Feel stronger.

Move without pain.

Build confidence.

Simply become the healthiest version of themselves.

That's why the CrossFit Games have never been the primary focus of our gym.

But they have always mattered.

Because the Games represent the highest expression of the methodology that we use every single day.

Think about Formula One racing.

Very few people will ever drive an F1 car, but the innovations developed at the highest level eventually improve the cars the rest of us drive every day.

The CrossFit Games work much the same way.

The Games push the methodology to its limits.

What works under the greatest physical demands eventually benefits the everyday athlete walking into our gym for the very first time.

The Games don't define CrossFit.

They validate it.

Fitness Is Bigger Than One Skill

One of CrossFit's foundational definitions of fitness is increased work capacity across broad time and modal domains.

That sounds technical, but the idea is simple.

A truly fit person isn't just strong.

Or fast.

Or flexible.

Or coordinated.

Or enduring.

They're all of those things.

Life doesn't test us one quality at a time.

Sometimes we need strength.

Sometimes endurance.

Sometimes balance.

Sometimes speed.

Sometimes resilience.

CrossFit prepares people for life—not just for one sport.

That's why we lift barbells, run, row, jump, climb, carry awkward objects, learn new skills, and constantly challenge ourselves in different ways.

Fitness isn't about becoming great at one thing.

It's about becoming capable at almost everything.

Why We Still Believe

Over the years, CrossFit has experienced its share of challenges.

Leadership has changed. The organization has weathered controversy. Like any movement that has grown as quickly and as publicly as CrossFit has, there have been difficult moments along the way.

None of that changes what I've seen firsthand.

For thirteen years, CrossFit Broken Chains has proudly been a CrossFit affiliate.

Every credential I've earned as a coach has come through CrossFit.

The education I've received has shaped not only how I coach, but how I think about health, longevity, and human performance.

Most importantly, I've watched this methodology change lives.

I've seen members lose over 100 pounds.

I've seen people eliminate medications after years of chronic health issues.

I've watched grandparents pick up their grandchildren without pain.

I've seen people who walked through our doors intimidated and uncertain become confident, capable athletes.

I've watched friendships become families.

I've seen complete beginners discover that they were capable of far more than they ever imagined.

I've witnessed husbands and wives become healthier together.

Parents set an example for their children.

Adults in their seventies do things many people in their forties believe are impossible.

I've watched lives change.

That's why we remain affiliated.

Not because we have to.

Because we believe in what CrossFit represents.

More Than a Name

Recently, several gyms in our area have chosen to move in a different direction.

That's their decision, and I sincerely wish them nothing but success. Every gym owner has to make the decisions they believe are best for their business and their community.

Our decision has been different.

We believe the CrossFit name still stands for something important.

It represents a methodology that has been tested at the highest level while remaining infinitely scalable for the person walking into a gym for the very first time.

It represents coaching standards.

Continuing education.

Professional accountability.

And a worldwide community committed to helping people become healthier, stronger, and more capable.

Most of all, it represents a philosophy that has transformed millions of lives—including countless members right here at CrossFit Broken Chains.

More Than a Workout

People often ask what makes CrossFit different.

The answer isn't the pull-ups.

Or the barbells.

Or the rowing machines.

Or the whiteboards.

It's that every workout is built upon a methodology that has been tested—from complete beginners to the fittest athletes on Earth.

The same principles that prepare James Sprague and Aimee Cringle to win the CrossFit Games are scaled and adapted to help a grandmother stand up from a chair more easily...

...to help a father keep up with his children...

...to help someone recover after years of inactivity...

...or to help a busy professional stay healthy enough to enjoy a long, active life.

CrossFit doesn't exist to create Games champions.

It exists to create healthier humans.

The fact that it also produces the fittest athletes on Earth is simply proof that the methodology works.

Why We'll Keep the Name on the Door

Anyone can buy barbells.

Anyone can write workouts on a whiteboard.

Anyone can put people through a hard workout.

But CrossFit has always been about more than exercise.

It's a methodology.

It's a coaching philosophy.

It's a worldwide community.

And every summer, the CrossFit Games remind us of something no other fitness methodology can honestly claim.

The very same principles that help everyday people become healthier can also identify the fittest athletes on Earth.

That doesn't mean every member should aspire to compete at the Games.

It means every member benefits from training within a system that has been tested at the highest possible level.

After thirteen years, we're still proud to put CrossFit on the front of our building.

Not because it's trendy.

Not because it's the easiest path.

But because we still believe it's the best methodology in the world for helping ordinary people live extraordinary lives.

And after watching thousands of lives change inside our own walls...

We believe that now more than ever.

Author: Nate Hemphill CCFT-L3

From 190 Pounds to 176 Pounds: How Demagio Mansell Leveled Up His Nutrition, Performance, and Body Composition

Wed, 24 Jun 2026 16:33:01 GMT

One of the things I love most about our Nutrition Habits Kickstart is that it isn't built around perfection.

It's built around consistency.

Every time we run one of these challenges, I hear stories from athletes who discover that improving their nutrition doesn't have to be complicated, restrictive, or overwhelming.

One of those athletes is Demagio Mansell.

If you've spent any time around CrossFit Broken Chains over the past 16 months, you've probably seen Demagio in class. He's one of our most consistent athletes and rarely misses an opportunity to train. He shows up, works hard, supports others, and sets a great example for our community.

But even with that consistency in the gym, Demagio knew there was another level available to him.

And that's where nutrition came in.

"It Felt Realistic, Supportive, and Sustainable"

When many people think about nutrition programs, they immediately picture strict meal plans, complicated tracking apps, and giving up all of their favorite foods.

That wasn't Demagio's experience.

In his own words:

"I've really enjoyed the Nutrition Habits Kickstart because it felt realistic, supportive, and easy to stick with over time."

That's exactly what we're trying to accomplish.

We aren't looking for perfect.

We're looking for better.

The goal is to help athletes build habits they can maintain long after the challenge ends.

Connecting Nutrition to Performance

Like many CrossFit athletes, Demagio was already showing up consistently to the gym.

The problem wasn't effort.

The problem was that his nutrition wasn't always supporting the work he was putting in.

He knew there was room for improvement.

What surprised him was how quickly those improvements started showing up in his training.

"What I appreciated most was how it connected nutrition to actual performance. I noticed better energy during workouts, improved recovery, and fewer times where I felt sluggish or under-fueled."

This is one of the biggest lessons athletes learn during the challenge.

Nutrition isn't just about losing weight.

It's about fueling performance.

When you consistently prioritize protein, improve hydration, eat more whole foods, and improve recovery, your workouts begin to feel different.

You recover faster.

You perform better.

You feel better.

The Results Speak for Themselves

At the start of the program, Demagio weighed 190 pounds.

At the conclusion of the challenge, he weighed 184 pounds.

But the story didn't end there.

By continuing to apply the habits he learned during the Kickstart, he eventually reached 176 pounds.

That's a total reduction of 14 pounds while continuing to train consistently at CFBC.

The most impressive part?

He didn't achieve those results through an extreme diet.

He achieved them through sustainable habits.

He improved his relationship with food, learned how to fuel his training, and developed a system he could continue following after the challenge ended.

Nutrition Doesn't Have to Become a Full-Time Job

One of the most common concerns I hear from busy adults is:

"I don't have time to obsess over food."

The good news is that you don't have to.

Another part of Demagio's feedback really stood out:

"It also helped me build better habits without making nutrition feel like a full-time job. That balance made the program feel sustainable rather than temporary."

That's the key.

Anyone can follow an aggressive plan for a few weeks.

Very few people can sustain it.

Our goal is to help athletes develop habits that fit into real life.

Because real life is where results are created.

Small Improvements Add Up

One of the biggest misconceptions about nutrition is that dramatic results require dramatic changes.

In reality, lasting transformation often comes from small improvements made consistently over time.

Every time you participate in a challenge like this, you tighten things up.

You become more aware.

You improve your habits.

You identify weaknesses.

You make 1% improvements.

Those 1% improvements compound.

And over months and years, they become life-changing.

Demagio's story is proof of that.

His transformation wasn't the result of one perfect month.

It was the result of consistency.

The challenge gave him the tools, but he continued using those tools long after the challenge ended.

A Better Relationship With Food

Perhaps my favorite part of Demagio's testimonial wasn't the weight loss.

It wasn't the improved workouts.

It wasn't even the increased energy.

It was this:

"Overall, this program gave me a better relationship with food and a stronger foundation for training."

That's what we're really after.

Not another short-term diet.

Not another temporary fix.

A healthier relationship with food.

A better understanding of how nutrition supports performance.

And habits that can be carried forward for the rest of your life.

Ready to Join Us?

Our Summer Nutrition Habits Kickstart begins June 27 and runs through August 1.

Over five weeks, we'll focus on:

�� Protein First

�� Hydration & Electrolytes

�� Eat the Rainbow

�� Whole Foods Challenge

�� Sleep & Recovery

The program includes:

✅ InBody Scans

✅ Benchmark Workouts

✅ Weekly Coaching Calls

✅ Grocery Store Field Trip

✅ Private Accountability Group

✅ Daily Habit Tracking

Whether you're brand new to nutrition coaching or you've participated before, there's always another 1% improvement waiting to be made.

And those improvements add up.

Demagio's story is proof.

�� Register today and take the next step toward becoming the healthiest, strongest version of yourself.

Summer Nutrition Habits Kickstart: Small Habits. Big Results.

Tue, 23 Jun 2026 21:20:11 GMT

Every year around this time, I start hearing the same thing:

"Coach, I know what I should be doing. I'm just not doing it."

And honestly, that's the challenge for most people.

It's rarely a lack of information.

Most people already know they should eat more protein. They know they should drink more water. They know they should get more sleep. They know they should eat more fruits and vegetables and fewer processed foods.

The problem isn't knowledge.

The problem is consistency.

That's exactly why we're launching our next Nutrition Habits Kickstart at CrossFit Broken Chains beginning June 27 and running through August 1 .

This isn't a diet.

This isn't a detox.

This isn't a "lose 20 pounds in 20 days" gimmick.

This is a structured 5-week coaching program designed to help you build sustainable habits that improve your body composition, fitness, health, and long-term quality of life.

Why Habits Matter

Most people dramatically overestimate what they can accomplish in a week and underestimate what they can accomplish in a year.

The truth is that lasting transformation comes from small actions repeated consistently over time.

We don't need perfection.

We need progress.

We need to make the next right choice more often than not.

That's how people lose body fat.

That's how people gain muscle.

That's how people improve their energy levels.

That's how people improve their health and longevity.

One habit at a time.

The Five Habits We'll Focus On

Week 1: Protein First ��

Protein is the foundation of everything we do.

Protein helps preserve and build lean muscle mass, supports recovery after workouts, improves satiety, and helps prevent overeating.

Most people dramatically underestimate how much protein they need, especially when they are actively exercising.

If we can improve protein intake alone, most athletes will immediately notice improvements in recovery, hunger management, and performance.

Week 2: Hydration & Electrolytes ��

Our gym is in Florida.

It's hot.

It's humid.

And many athletes walk around chronically dehydrated without realizing it.

Proper hydration affects energy levels, performance, recovery, sleep quality, digestion, and even hunger signals.

This week we'll focus on building hydration habits that support both training and overall health.

Week 3: Eat the Rainbow ��

Fruits and vegetables are loaded with vitamins, minerals, antioxidants, fiber, and phytonutrients that support recovery, immune function, gut health, and long-term wellness.

The goal isn't simply to eat more vegetables.

The goal is to eat a wide variety of colorful fruits and vegetables that provide the nutrients our bodies need to perform at their best.

Week 4: Whole Foods Challenge ��

By Week 4, we'll shift our focus toward eating more real food.

Whole foods tend to be more nutrient dense, more satisfying, and less likely to trigger overeating than highly processed foods.

When people start filling their plates with foods that come from the earth instead of a package, amazing things begin to happen.

Body composition improves.

Energy improves.

Cravings decrease.

And healthy eating becomes much easier.

Week 5: Sleep & Recovery ��

You don't get stronger while you're working out.

You get stronger while you're recovering from your workouts.

Sleep is one of the most powerful recovery tools available to us.

Quality sleep improves hormone function, muscle repair, cognitive performance, stress management, and overall health.

This final week helps bring all of the previous habits together.

Why You Should Participate Even If You've Done This Before

One of the biggest misconceptions people have about nutrition challenges is that they are a one-time event.

They're not.

The lifestyle we promote at CrossFit Broken Chains requires constant refinement.

Every time you participate in a challenge like this, you tighten things up a little more.

You become more aware.

You identify weaknesses.

You reinforce good habits.

You make 1% improvements.

Those 1% improvements don't seem like much in the moment.

But over months and years, they add up to dramatic changes in body composition, performance, health, and longevity.

Even our most experienced athletes benefit from revisiting the fundamentals.

In fact, they often benefit the most.

What Is Included?

Your registration includes:

✅ Pre and Post InBody Body Composition Scans

✅ Benchmark Strength & Conditioning Workouts

✅ Weekly Coaching Zoom Calls

✅ Private WhatsApp Accountability Group

✅ Grocery Store Field Trip

✅ Daily Accountability Tracking

✅ Habit Coaching & Support

New Members: Join Us and Get the Program FREE

Here's an exciting bonus.

Any new member who joins CrossFit Broken Chains before Saturday on one of our Silver or Gold Startup Programs will be automatically enrolled in the Summer Nutrition Habits Kickstart at no additional cost.

That's a $90 value included with your onboarding experience.

Ready to Get Started?

Registration is now open.

Whether your goal is to lose body fat, improve performance, build healthier habits, or simply feel better, this challenge will help you take the next step.

Because the best version of yourself isn't built through extreme diets or short-term motivation.

It's built through consistent habits practiced over time.

Small habits.

Big results.

We can't wait to help you get started.

�� Register for the Summer Nutrition Habits Kickstart today.

�� Or visit www.crossfitbrokenchains.com to schedule a No Sweat Introduction or Free Trial Workout.

Mid-Year Nutrition Habits Kickstart: Stop Starting Over

Mon, 15 Jun 2026 19:04:32 GMT

Every year around this time, I start hearing the same thing:

"Coach, I know what I should be doing. I'm just not doing it."

And honestly, that's the challenge for most people.

It's rarely a lack of information.

Most people already know they should drink more water. They know they should eat more vegetables. They know they should cut back on sugar, get more sleep, and stop snacking mindlessly at night.

The problem isn't knowledge.

The problem is habits.

That's exactly why we're launching our next 5-Week Nutrition Habits Kickstart beginning June 28th and running through August 1st.

Why We Focus on Habits

Over the years, we've learned something important at CrossFit Broken Chains.

When you give people ten things to change at once, they usually change nothing.

They get overwhelmed, lose momentum, and end up right back where they started.

That's why our Kickstart program focuses on one habit at a time .

Instead of trying to be perfect overnight, we help athletes build small wins that stack on top of each other. Those small wins become routines. Those routines become habits. And those habits become lasting results.

The goal isn't to survive a diet for 30 days.

The goal is to create behaviors you can maintain for years.

The CrossFit Prescription Has Never Changed

One of the things I love about CrossFit is that its nutritional message has remained remarkably consistent for more than two decades.

The very first lines of CrossFit's famous "Fitness in 100 Words" state:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar."

"Keep intake levels to that which support exercise but not body fat."

Simple.

Not easy.

But simple.

At CrossFit Broken Chains, we have never wavered from those principles. We've helped hundreds of athletes lose excess body fat, gain lean muscle, improve their health markers, and establish a healthier relationship with food by following these basic concepts.

The challenge isn't knowing what to eat.

The challenge is creating the habits that allow you to do it consistently.

What We'll Be Working On

Many of the concepts we teach come from the Precision Nutrition curriculum, which identifies nine foundational nutrition and lifestyle skills:

Planning and preparing meals
Regulating eating behaviors
Matching intake to goals
Choosing higher-quality foods
Getting adequate protein and nutrients
Moving often and well
Prioritizing recovery
Creating a supportive environment
Managing stress and emotions without turning to food

We won't try to tackle all nine at once.

Instead, we'll focus on a handful of high-impact habits that produce real results.

What You'll Receive

The program includes:

Initial InBody Scan
Benchmark workout and strength assessment
Grocery Store Field Trip
Weekly Zoom coaching calls (Sundays at 4:00 PM)
Private WhatsApp accountability group
Habit tracking and coaching
Final InBody Scan
Retest workout and strength assessment

The WhatsApp group has become one of the most valuable parts of the program. Athletes share recipes, victories, struggles, meal ideas, and practical tips that help everyone stay engaged and accountable.

Why Now?

One reason I love the timing of this Kickstart is that it finishes exactly one week before our final Beach WOD of the summer.

That means you'll spend five weeks building better habits, improving body composition, increasing energy, and feeling better—just in time for our August beach workout.

More importantly, you'll build momentum for the second half of the year.

Registration Details

Dates: June 28 – August 1

Cost: $90

Additional household members may participate for only $45 , making this a great opportunity for spouses, partners, and family members to improve their habits together.

And here's an added bonus:

Any new athlete who joins CrossFit Broken Chains during the month of June under one of our Start-Up Programs will receive this Nutrition Habits Kickstart absolutely FREE.

That's a $90 value included as part of your onboarding process.

Final Thought

You don't need another diet.

You don't need another detox.

You don't need another "quick fix."

You need better habits.

That's what this program is designed to provide.

If you're ready to stop starting over and start building habits that actually last, we'd love to have you join us.

Same Household Discount Code: "SAMEHH" to save $45

Murph: How to Approach the Workout With Purpose

Wed, 20 May 2026 19:23:18 GMT

Every year on Memorial Day, CrossFit gyms around the world take on one of the most well-known Hero workouts in CrossFit: Murph.

The workout is simple on paper:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

At CrossFit Broken Chains, we’ll be taking on Murph this Monday with three heat times:

5:30 a.m.
7:00 a.m.
8:30 a.m.

There will be a one-hour time cap , so come prepared and ready to go.

First Things First: What Counts as RX?

This is probably the most common question—and honestly, it’s the least important one.

The better question is:

What version of this workout allows me to honor it, challenge myself, and still train smart?

The original version says that if you have a weight vest, you can wear it—but it is not required.

Some athletes will wear a vest.
Some will not.
Some will partition the reps.
Some will not.
Some will scale the volume.
Some will partner up.
All of that is fine.

The goal is not to destroy yourself. The goal is to step into a challenging workout, give an honest effort, and walk away better—not injured, not overheated, and not completely wrecked.

Know Your Options

One of the most effective ways to approach Murph is by partitioning the reps:

1-mile run
20 rounds of:
5 pull-ups
10 push-ups
15 air squats
1-mile run

This keeps the reps manageable and allows you to keep moving.

A more advanced and significantly more difficult version is unpartitioned:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

This version requires a high level of strength endurance and rest management. It is not for everyone.

If this is your first time—or if you know your current capacity isn’t quite there yet—scaling is absolutely appropriate.

A half version could look like:

800-meter run
50 pull-ups (or ring rows/banded)
100 push-ups
150 air squats
800-meter run

Another great option is to partner up. Run together, then split the reps however you need to. This allows you to keep moving while managing fatigue.

Don’t Walk Into This Blind

If you’ve been training consistently—especially on Mondays—you already have a good sense of what this workout is going to feel like.

Use that information.

If push-ups tend to fall apart quickly, scale early.
If pull-ups aren’t there yet, modify them.
If running in the heat is a challenge, pace it appropriately.
Murph is not the day to pretend you’re a different athlete than you’ve been in training.
Be honest about where you are. Then go to work.

Prepare Before Monday

The low-hanging fruit matters here.

Don’t start Memorial Day weekend by partying too early and then expect your body to perform at a high level on Monday morning.

Hydrate. Eat well. Sleep. Avoid alcohol leading into the workout if you want to feel good and perform well.

Sleep is one of the most overlooked performance tools we have.
If you can, aim to get at least 8 hours of quality sleep the night before. That means getting to bed early and giving your body the opportunity to recover.

Showing up well-rested will make a noticeable difference in how you feel, how you pace, and how you perform.

Don’t let a late night ruin a great workout.

Also, don’t come in on an empty stomach. Have something simple and digestible about 1–2 hours before the workout:

Protein shake
Banana
Eggs
Peanut butter
A simple Zone-style meal

You want fuel in the tank.

Hydration is just as important—especially in the Florida heat. During longer efforts like this, athletes can lose 1–2 liters of sweat per hour, depending on conditions and intensity. That’s significant.

A good general guideline is to consume fluids regularly leading up to the workout and consider adding electrolytes or sodium to help maintain performance and prevent cramping.

Final Thought

Murph is hard.

It’s supposed to be hard.

But hard does not mean reckless.

This workout is about effort, discipline, and respect—for the workout, for yourself, and for the people around you.

Choose the right version.
Show up prepared.
Push yourself—but don’t be foolish.

At CrossFit Broken Chains, we’re going to show up, suffer a little together, cheer each other on, and get through it as a community.

And yes… we’ll earn those donuts afterward.

Easy Day. See you at the box! ��

Why Barbell Club Might Be the Missing Piece in Your Training

Thu, 09 Apr 2026 18:05:03 GMT

At CrossFit Broken Chains, Barbell Club isn’t just another program—it’s been a cornerstone of who we are for over 13 years.

Twice a year, we carve out dedicated time to focus on one thing: becoming better, more confident, and more powerful Olympic weightlifters.

If you’ve ever felt like your snatch or clean & jerk is holding you back… this is for you.

What Is Barbell Club?

Barbell Club is a 6-week specialty program designed to help athletes improve their Olympic lifting technique, strength, and confidence.

Program Details:

Start Date : April 25
Duration : 6 weeks
Schedule : Saturdays, 9:45 AM – 11:15 AM (90 minutes)
Final Week : Mock Olympic Weightlifting Meet (May 30)

Each session is focused, intentional, and built to help you move better under the barbell.

We finish the cycle with a true competition-style max-out session , where athletes:

Complete an InBody scan
Declare opening lifts
Take 3 attempts at snatch and clean & jerk

Lift in front of their peers in a supportive, high-energy environment

Why Barbell Club Works

1. Master the Most Technical Movements in CrossFit

The snatch and clean & jerk are like a golf swing—small adjustments make a huge difference.

In regular classes, you might get a few reps under fatigue.

In Barbell Club, you get:

Repetition
Coaching
Precision

This is where technique is built—not rushed.

2. Train Without Fatigue

In CrossFit classes, you’re often lifting while tired—after cardio, gymnastics, or high-intensity work.

Barbell Club flips that.

You’ll train:

Fresh
Focused
With intention

That means better movement patterns, better positions, and better results.

3. Break Through Plateaus

If you’ve ever thought:

“I can’t get under the bar”
“I’m stuck power cleaning everything”
“My overhead position feels unstable”
You’re not alone—and you’re not stuck.

We break lifts down into components:

Pulling from the floor
Speed under the bar
Catching in the squat
Standing up strong

Then we rebuild them—correctly.

4. Get Expert Coaching (and Immediate Feedback)

Our coaching staff brings years of experience, including USA Weightlifting certifications and CrossFit specialty training.

Inside Barbell Club, you’ll get:

Real-time corrections
Individualized feedback
Slow-motion video analysis
Targeted drills for your specific weaknesses

This level of attention is hard to replicate in a standard class setting.

5. Build Strength, Mobility, and Confidence

Olympic lifting demands:

Strength
Speed
Coordination
Mobility
Timing

Barbell Club develops all of it.

Athletes often see improvements not just in lifting—but in:

Squats
Overall strength
Body awareness
Confidence under heavy loads

6. Train With a Committed Team

This program is capped at 10 athletes .

That’s intentional.

You’ll be surrounded by a small, focused group of athletes who:

Show up consistently
Push each other
Hold each other accountable

The environment matters—and this one is built for growth.

7. Test Yourself on the Platform

There’s nothing like stepping onto the platform and going for a lift you’ve been working toward for six weeks.

Our final session simulates a real Olympic weightlifting meet:

Structured attempts
Crowd energy
Personal best opportunities

It’s challenging, rewarding, and unforgettable.

Who Is This For?

Beginners who want to learn the lifts the right way
Intermediate athletes stuck in bad habits or plateaus
Advanced athletes looking to refine technique and maximize performance

If you’re doing CrossFit—you will benefit from this.

Investment in Your Progress

Cost : $135 for the full 6-week program (Click here to register now)

This isn’t just another class—it’s a focused investment in your development as an athlete.

Final Thought

If CrossFit builds general fitness, Barbell Club sharpens your edge .

You’ll move better. Lift heavier. Feel more confident. And walk away with skills that carry over into everything you do in the gym.

Spots are limited—and they will fill.

Let’s get to work.

After the Open: What Your Performance Was Trying to Tell You

Fri, 20 Mar 2026 14:53:52 GMT

I’ve been doing the CrossFit Open since the very first one back in 2011.

Every year, I show up, I push hard, and I test myself—just like all of you.

But over time, my perspective on the Open has changed.

It’s no longer about feeling like there’s something forcing me to compete or prove something.

Instead, I look at it the same way I would for any everyday CrossFitter:

What can I learn from this—and how do I use it to get better?

Because that’s what the Open really is.

It’s not just a competition.

It’s feedback.

You Gave a Maximum Effort—Now Pay Attention to What Happened

During the Open, you did something important.

You put your foot on the gas pedal.

You gave a true, honest effort across workouts that tested you in broad time domains, across multiple movement patterns—exactly the way CrossFit is intended to do.

That matters.

Because now we’re not guessing anymore.

We’re not wondering what our fitness looks like.

We saw it.

Under pressure.

Under fatigue.

In a real test.

So the question now becomes:

What was your performance trying to tell you?

Don’t Just Look at the Surface—Use the Hierarchy

Most people will stop at the obvious:

“I need to get better at pull-ups.”
“My conditioning needs work.”
“I need to lift heavier.”

And while that’s not wrong… it’s incomplete.

At CrossFit, we talk about the theoretical hierarchy of development :

Nutrition → Metabolic Conditioning → Gymnastics → Weightlifting → Sport

This is your roadmap.

And more importantly—it’s your troubleshooting tool .

Example: When the Workout Exposes a Wall

Take a workout where gymnastics became the limiter....26.2???

Maybe you hit a wall on pull-ups.
Maybe you couldn’t get your first muscle-up.

At the surface level, you might say:
“I need to work on gymnastics.”

But let’s go deeper.

Was it actually your engine?
Were you too fatigued by the time you got there?
Is your nutrition supporting your performance?

Because if you’re carrying excess body fat, you’re essentially doing gymnastics movements with a weighted vest on.

So now the issue may not just be skill—it could be:

Conditioning
Or even nutrition

This is how you use the Open correctly .

Use Your Percentile Rankings—They Tell a Story

One of the most underutilized tools from the Open is your percentile ranking.

If you registered for the Open, you can go back and look at where you ranked in each workout—both worldwide and within your division.

And this matters more than people realize.

For example:

Workout 1: 90th percentile
Workout 2: 70th percentile

That gap is telling you something.

It means there is a clear difference in how you perform under different demands.

Now the question becomes:

What was different about those workouts?
Was it the movements?
The loading?
The time domain?
The energy system required?

This is where real insight comes from.

Don’t just look at the number— study the difference .

That’s how you start identifying patterns in your fitness.

Stop Cherry Picking—Start Training Like It Matters

Another big takeaway:

We have to stop cherry picking workouts.

Too many people check the app and decide whether or not they’re coming to the gym based on what’s programmed.

We need to throw that mindset away.

You don’t get better by avoiding your weaknesses.

You get better by confronting them.

�� The days you don’t want to come in…
are probably the days you need the most.

Keep Testing Yourself (Not Just Once a Year)

The Open shouldn’t be the only time you test your fitness.

There are opportunities all year long:

Local CrossFit competitions
CrossFit Broken Chains own - " Battle of Narcoossee" (held in November)
Olympic weightlifting meets
Barbell Club cycles

These don’t have to be intimidating.

In reality, they’re low-risk, high-reward opportunities to:

Experience a competitive environment
Learn how you perform under pressure
Continue gathering data about your fitness

The more you expose yourself to these moments, the more comfortable—and capable—you become.

Build What Broke Down

If a barbell felt heavy—we build strength.
If you had to break too often—we build capacity.
If skills limited you—we train them intentionally.

Nothing is random.

Everything is connected.

And everything the Open exposed can be improved.

The Unsexy Stuff Still Matters Most

If your nutrition isn’t dialed in…
If your sleep is inconsistent…
If your recovery is an afterthought…

You are capping your potential.

That’s why we continue to emphasize:

Nutrition Habits Challenges
Consistency in training
Recovery and lifestyle habits

Because that’s the foundation everything else is built on.

Final Thought: Don’t Waste This

The Open gave you clarity.

It showed you exactly where you are.

Now the responsibility is yours.

Don’t let this just be something you did for fun.

Don’t let it be something you forget in a week.

Take what you learned.
Apply it.
Train with intention.

Because the athletes who improve year after year aren’t the ones who just show up for the Open…

They’re the ones who use it.

And at CrossFit Broken Chains, that’s exactly what we’re going to do.

The Magic of the Open

Tue, 10 Mar 2026 20:19:09 GMT

Every year when the CrossFit Games Open rolls around, something special happens inside a CrossFit gym.

You can feel it in the air.

The nerves are a little higher. The cheering is a little louder. Athletes push a little harder than they normally would on an everyday workout. Something about the Open brings out a level of effort and excitement that is hard to explain unless you’ve experienced it.

And after participating in every single Open workout since the beginning, I can confidently say this: there is nothing else like it in the entire fitness world.

A Worldwide Fitness Test

The CrossFit Open started in 2011 as the first stage of qualification for the CrossFit Games. It was designed to cast a massive net across the world to help identify the fittest athletes on the planet.

But what makes it so unique is that it isn’t only for elite athletes .

For about the cost of dinner out, anyone can register and take part in the exact same competition that the best athletes in the world are doing. Every Thursday a workout is announced, and athletes across the globe have the weekend to complete it and submit their scores.

Within minutes, you can see where you rank on a worldwide leaderboard against thousands of other athletes.

You can compare yourself to your age group, your peers, or even just the other members in your own gym.

That level of accessibility is almost unheard of in sports.

You can watch the Super Bowl or the NBA Finals, but none of us are stepping onto the field with those athletes. In CrossFit, however, everyone starts from the same place. The best athletes in the world and the everyday athlete in a local gym are all doing the same workouts .

That’s powerful.

Discovering What You're Capable Of

Another reason I love the Open is what it reveals about our fitness.

Every year the workouts shine a light on our strengths and our weaknesses. Some movements or workout styles will feel natural and play to our abilities. Others will expose areas where we still have work to do.

For beginners, the Open often serves as a baseline. It shows you where you are today so you can see where you're going tomorrow.

But here’s where the real magic happens.

Every single year during the Open, athletes accomplish things they’ve never done before.

Someone gets their first pull-up.

Someone lands their first box jump.

Someone lifts a weight they once thought was impossible.

Someone strings together their first double-unders.

It happens over and over again, year after year. Something about the pressure of the moment, the cheering of the community, and the

structure of a competition helps people dig just a little bit deeper than they thought they could.

And suddenly a barrier breaks.

Once that door opens, it rarely closes again.

Why It Feels So Real

Part of what makes the Open so special is the competitive environment.

When you perform an Open workout, a judge stands beside you counting your reps. Standards matter. Movements are evaluated. Your score is recorded and submitted.

It feels official.

You’re not just doing a workout — you’re testing your fitness .

And the community aspect makes it even better. Members gather to cheer each other on. Friends count reps. Teammates celebrate victories together. The entire gym rallies behind each athlete as they take on the challenge.

It turns a simple workout into an experience.

Our Intramural Open at Broken Chains

At CrossFit Broken Chains, we take the Open one step further by hosting our Intramural Open .

Each year we divide the gym into three teams and appoint team captains to lead them. Throughout the Open, athletes earn points for their team by showing up, completing workouts, hitting the leaderboard, and supporting their fellow teammates.

The energy in the gym during these weeks is incredible.

Members who might normally train quietly suddenly find themselves surrounded by teammates cheering them on. New friendships form. Veterans encourage newcomers. And the entire gym becomes part of something bigger than a single workout.

It’s one of my favorite traditions we have at Broken Chains.

The Work Doesn't Stop When the Open Ends

What makes the Open so valuable isn’t just the three weeks of competition.

It’s what happens afterward.

The Open shows you what you're capable of and highlights the areas where you can improve. Maybe you discovered you need to work on gymnastics movements. Maybe heavy lifts are your strength. Maybe conditioning is an opportunity for growth.

Now you know.

And that knowledge becomes fuel for the next year of training.

If you got your first pull-up during the Open, now the goal is to string together more.

If double-unders finally clicked, now we build consistency.

If a movement challenged you, it becomes a focus for the year ahead.

The Open gives us a snapshot of our fitness today — and motivation for where we want to go tomorrow.

Why I Love the Open

After all these years, I still believe the Open is one of the most brilliant ideas ever introduced in the fitness industry.

It’s inclusive.

It’s challenging.

It’s community-driven.

And it allows everyday people to test themselves on the same stage as the best athletes in the world.

That’s something incredibly special.

At CrossFit Broken Chains, we lean into that magic every year. We celebrate the effort, the breakthroughs, and the courage it takes for someone to step onto the floor and give their best.

Because in the end, that’s what the Open is really about.

Not just finding the fittest in the world.

But discovering what you’re capable of becoming.

crossfit-broken-chains

Magnum 445: Why We Say Their Names

Why We Still Believe in CrossFit

"The CrossFit Games don't define our methodology. They validate it."

From 190 Pounds to 176 Pounds: How Demagio Mansell Leveled Up His Nutrition, Performance, and Body Composition

Summer Nutrition Habits Kickstart: Small Habits. Big Results.

Mid-Year Nutrition Habits Kickstart: Stop Starting Over

Murph: How to Approach the Workout With Purpose

Why Barbell Club Might Be the Missing Piece in Your Training

What Is Barbell Club?

Why Barbell Club Works

1. Master the Most Technical Movements in CrossFit

2. Train Without Fatigue

3. Break Through Plateaus

4. Get Expert Coaching (and Immediate Feedback)

5. Build Strength, Mobility, and Confidence

6. Train With a Committed Team

7. Test Yourself on the Platform

Who Is This For?

Investment in Your Progress ﻿

Final Thought

After the Open: What Your Performance Was Trying to Tell You

Don’t Just Look at the Surface—Use the Hierarchy

Example: When the Workout Exposes a Wall

Use Your Percentile Rankings—They Tell a Story

Stop Cherry Picking—Start Training Like It Matters

Keep Testing Yourself (Not Just Once a Year)

Build What Broke Down

The Unsexy Stuff Still Matters Most

Final Thought: Don’t Waste This

The Magic of the Open

A Worldwide Fitness Test

Discovering What You're Capable Of

Why It Feels So Real

Our Intramural Open at Broken Chains

The Work Doesn't Stop When the Open Ends

Why I Love the Open

Investment in Your Progress