Mayhem Affiliate January 2023


Back to Basics (January-March/ 8 Weeks)

With the New Cycle, we will take it back to basics for the start of the New Year. This cycle will focus on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we will hit maxes early and retest again. We will also be taking the Olympic Lifting down in weight and focusing on light barbell cycling to help prepare for the Open. The cycle will last 8 weeks, bringing us to the middle of the 2023 CrossFit Open.

Week 1 (Jan 23)
Mon: Heavy Single Back Squat
Tues: Every minute (10 minutes) 5 Clean and Jerks (light)
Weds: Heavy Single Bench Press
Thurs: Heavy Single Deadlift


Week 2
Mon: 5×5 Deadlift (65%)
Tues: 5×5 Back Squats (65%)
Weds: 5×5 Bench Press (65%)
Thurs: Every minute (10 minutes) 5 Power Snatch (light)


Week 3
Mon: Every minute (10 minutes) 5 Clean and Jerks (+5lbs from Wk 1)
Tues: 5×5 Deadlift (70%)
Weds: 5×5 Back Squats (70%)
Thurs: 5×5 Bench Press (70%)


Week 4 (Slight Deload)
Mon: 10×3 Bench Press (67.5%)
Tues: Every minute (10 minutes) 5 Power Snatch (+5lbs from Wk 2)
Weds: 10×3 Deadlift (67.5%)
Thurs: 10×3 Back Squats (67.5%)

Week 5
Mon: 5×5 Back Squats (75%)
Tues: 5×5 Bench Press (75%)
Weds: Every minute (10 minutes) 5 Clean and Jerks (+10lbs from Wk 1)
Thurs: 5×5 Deadlift (75%)


Week 6
Mon: 5×3 Deadlift (80%)
Tues: 5×3 Back Squats (80%)
Weds: 5×3 Bench Press (80%)
Thurs: Every minute (10 minutes) 5 Power Snatch (+10lbs from Wk 2)


Week 7
Mon: Every minute (10 minutes) 5 Clean and Jerks (+15lbs from Wk 1)
Tues: 5×2 Deadlift (85%)
Weds: 5×2 Back Squats (85%)
Thurs: 5×2 Bench Press (85%)


Week 8 (Max Week)
Mon: Heavy Single Bench Press
Tues: Every minute (10 minutes) 5 Power Snatch (+15lbs from Wk 2)
Weds: Heavy Single Deadlift
Thurs: Heavy Single Back Squat

We want to keep the lifting sessions around 20 minutes. This includes “Strength Prep” and “Lifting session.”

It is time to get fitter and ramp up the volume! We will be performing one Open Workout most Fridays leading to the Open. The strength cycle will also be a great preparation for the Open by building volume, capacity, and fluidity in barbell cycling. You will have a lot of new athletes coming into your gym so make sure they start light through workouts and the strength.
Workout Option for Sunday: This workout will be pulled from our Mayhem Compete track, correlate with the week’s workouts, and be used as a substitute instead of the Aerobic Capacity workout provided. Please feel free to adjust accordingly or scale to fit the class level due to volume and skill.
During this time (Jan 23), we will work towards building capacity on handstand push-ups and establishing a solid foundation for beginners. Once complete, we will work on Ring Muscle Ups. Those new to ring muscle-ups will begin to learn how to transition through the rings and support themselves. More advanced athletes will practice their ability to smoothly and efficiently cycle reps.
We are programming 1-2 Hero/Girl Workouts a month. These will be varied and will not include the regularly scheduled memorial workouts (Murph, Chad, etc.). Some may be programmed as a Saturday workout option to allow for more time.

4 Week Murph Prep

With Memorial Day only 4 weeks away and there is one workout that the CrossFit world begins to talk about – “Murph.” I have done this workout many times, and every time I look to better my last attempt at it. I have put together a steady 4-week program that you can do at home or at the gym before/after classes to help you succeed at finishing the workout.

The Workout:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1-Mile Run

*Prescribed with a 20lb weighted vest


The workout itself looks daunting and extremely challenging just by the sheer amount of repetitions you’ll need to perform.  Not to mention, you’ll also need to run a mile at the beginning and end of the workout. If we look at just the numbers and think of a moderate pace we can break the workout down like this:

10:00 Mile

30:00 for 100 Pull-ups, 200 Push-up, 300 Squats

10:00 Mile

= 50:00 “Murph” Finishing Time


A 10:00 Mile is a comfortable pace for the majority clocking in at 2 minutes and 30 seconds per 400m.  Keep this pace and you’re sure to not be out of breath when you get to the Pull-ups, Push-ups and Squats.  The repetitions can be partitioned any way you see fit.  I recommend breaking the repetitions in to 20 rounds of 5 pull-ups, 10 push-ups and 15 squats.  This allows you to not burn out on any one particular movement, hopefully not tear your hands and keep yourself moving the entire time.

Breaking it down into 20 rounds in 30:00 allows you to complete 1 round (5 pull-ups, 10 push-up and 15 air squats) in 1:30.  that is 1 repetition performed every :03 seconds.  Most people will be able to perform the push-ups and squats much easier than the pull-ups, so if that is you, make sure to keep your pace strong during those movements to allow for some more time at the pull-ups.

Seems pretty achievable right?  Correct.  It is definitely doable with a good, comfortable pace.  Spike your heart rate too quickly and you may fall off.  Keep breathing/moving comfortably and you’ll do just fine.

Below is a simple, 4-week program for you to complete leading up to “Murph.”  Your goal is to complete the given repetitions in unbroken sets to build stamina and muscular endurance.  On your other workout days, get an extra run in, or if you’re looking to complete “Murph” with a weighted vest, try a weighted run or ruck.

Each sequence is completed with a :90 clock on a cycle.  When you’ve completed the given amount of repetitions for that sequence, rest the remainder of :90.   Complete 1 round like we talked about above (pull-ups, push-ups, then squats) with the given repetitions in :90.  You can absolutely cut this window of time down if you’d like, but I have based this off a comfortable working pattern.


Week 1: Monday – broken down like this:

  1. 3 pull-ups + 6 push-ups + 8 squats in :90
  2. 3 pull-ups + 6 push-ups + 8 squats in :90
  3. 3 pull-ups + 6 push-ups + 8 squats in :90
  4. 3 pull-ups + 6 push-ups + 8 squats in :90

*repeat the above for a second round. 




  • Pull-ups: 2 x (3-3-3-3)
  • Push-ups: 2 x (6-6-6-6)
  • Squats: 2 x (8-8-8-8)

Wednesday – Same as Monday, but increase an additional sequence of the ladder

  • Pull-ups: 2 x (3-3-3-3-3)
  • Push-ups: 2 x (6-6-6-6-6)
  • Squats: 2 x (8-8-8-8-8)

Friday – Same as Monday, but dropped the rounds to only one, not two.

  • Pull-ups: 1 x (4-3-3-3-3)
  • Push-ups: 1 x (8-6-6-6-6)
  • Squats: 1 x (12-8-8-8-8)



Monday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 2 x (4-4-3-3-3)
  • Push-ups: 2 x (8-8-6-6-6)
  • Squats: 2 x (12-12-8-8-8)

Wednesday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 2 x (4-4-4-3-3)
  • Push-ups: 2 x (8-8-8-6-6)
  • Squats: 2 x (12-12-12-8-8)

Friday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 1 x (4-4-4-4-3)
  • Push-ups: 1 x (8-8-8-8-6)
  • Squats: 1 x (12-12-12-12-8)



Monday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 2 x (5-4-4-4-4)
  • Push-ups: 2 x (10-8-8-8-8)
  • Squats: 2 x (15-12-12-12-12)

Wednesday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 2 x (5-5-4-4-4)
  • Push-ups: 2 x (10-10-8-8-8)
  • Squats: 2 x (15-15-12-12-12)

Friday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 1 x (5-5-5-4-4)
  • Push-ups: 1 x (10-10-10-8-8)
  • Squats: 1 x (15-15-15-12-12)




Monday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 3 x (4-4-4-4)
  • Push-ups: 3 x (8-8-8-8)
  • Squats: 3 x (12-12-12-12)

Wednesday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 2 x (5-5-5-5-5)
  • Push-ups: 2 x (10-10-10-10-10)
  • Squats: 2 x (15-15-15-15-15)

Friday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: (6 sets of 3)
  • Push-ups: (6 sets of 6)
  • Squats: (6 sets of 10)


f you follow this program over the next 4-weeks, you will give yourself a better opportunity to complete “Murph,” not only faster and easier, but also with more confidence.  Good luck!

Is Boutique Fitness Right for Me?

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.


In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.


“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR


The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.


Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.


These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉


Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”


These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.


If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.


If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.


If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.


If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!


To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.


And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.


I can already hear the objections rising up so let me explain why.


You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.


“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger


At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.


And life goes on.


And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.


Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.


You might think it’s too late (it’s not).


You might want to try, but feel that you strayed too far (you haven’t).


You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.


It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?


Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.


The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.


So what are you going to do?


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5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.