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365 Murphs in 365 Days? Even with COVID?

Morning Chalk Up

February 26   |   POWERED BY


Good morning and welcome to the Morning Chalk Up. In today’s edition:

  • CrossFit Open top five moments — Dan Bailey and Bjorgvin Karl Gudmundsson headline 16.2.
  • Meet Graham Dessert, he did Murph every day for a year, even when he had COVID.
  • Meredith Root helps you nail your Open nutrition.
  • Plus, Chandler Smith’s Workout of the Week.
  • Today is the last day to purchase a “More Chalk Less Talk” t-shirt, don’t miss out! Shop now.

We love seeing your story tips, quotes and PRs roll in. Keep sending them to [email protected].

QUOTE OF THE DAY + Send us a Quote

“The things which hurt, instruct.” - Benjamin Franklin

  CrossFit Open Top Five Moments -- Dan Bailey and Bjorgvin Karl Gudmundsson Headline 16.2 

CrossFit Open Top Five Moments -- Dan Bailey and Bjorgvin Karl Gudmundsson Headline 16.2

CrossFit found a new way to get the community involved during the 2016 Open season. Dave Castro took the 16.2 announcement outside of a gym or a convention center and brought it to Candler, NC. The media team set up in a community member’s garage gym on a cold and snowy evening. The weather was frigid, to the point that the camera lens fogged after entering the garage.

#2 — Dan Bailey and Bjorgvin Karl Gudmundsson Battle in a Frigid Garage Gym

Despite the frigid temperatures outside, both Bailey and Gudmundsson lined up for the workout while wearing shorts and t-shirts. They got to work quickly and matched reps — though Bailey took a slight lead and finished the first block ahead of Gudmundsson. Bailey, the fourth-fittest man at the 2015 CrossFit Games, continued to increase his lead as the third-fittest in Gudmundsson took longer breaks.

  • “Dan is — again, he has so much experience in this arena — he has done a head-to-head Open announcement three times in his life,” color commentator Pat Sherwood said. “Twice against Rich Froning, once against Scott Panchik. … However, he’s 0-3. He would really like to claim this as victory number one.”
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  • MUST READ: Men’s Health profiled Games veteran Pat Vellner’s preparation heading into the 2021 season this week and outlined one of his training sessions.
    • Vellner on the Games landscape post-Fraser: “There’s definitely a question as to who inherits the kingdom, and I’m going to be gunning for that top spot.”
  • Dimitry Klokov, 2008 Olympic silver medalist in weightlifting, has signed up to compete in the 2021 CrossFit Open. Recently, Klokov has been training with Roman Krennikov in Irkutsk, Russia.
  • AIRWAAV, the performance mouthpiece, was featured in Runner’s World magazine online yesterday. The article outlines 16 years of research by Dr. Dena Garner, who was initially a skeptic, that illustrates using the mouthpiece can help improve both endurance during a workout and recovery after.
  • The Brazil CrossFit Championship, one of the ten semifinal events in the 2021 CrossFit Games season, is now accepting applications for volunteers. The event is scheduled to take place May 31-June 6 in Sao Paulo, Brazil.
  • The Masters Fitness Collective announced this week, that the 2021 Masters Fitness Collective Championship will be one of the first officially licensed CrossFit masters competitions and will be renamed the “Masters Fitness Collective CrossFit Championship,” Details will be released soon, but the event will be held in Fort Wayne, IN on Labor Day.  
  Meet the Man Who Did 365 Murphs in 365 days 

Meet the Man Who Did 365 Murphs in 365 days

In the last 365 days, as the world battled against COVID-19, Graham Dessert woke up and prepared to battle Murph.

  • Literally, every single day for an entire year — from February 26, 2020 until February 27, 2021, the 40-year-old put on his weighted vest and hit Murph.

Remind me: The Hero workout Murph — named after Navy SEAL Lt. Michael P. Murphy who was killed in action 2005 — involves a one mile run, followed by 100 pull-ups, 200 push-ups and 300 squats, and ends with a second one mile run. The Rx version includes doing the entire workout in a weighted vest.

We had to ask: “Why? Just, why?”

  • “I was inspired by my business partner. He called me up because he was inspired to do something crazy and said, ‘I’m thinking about doing Murph every day for a year.’ I guess it just intrigued me…I like doing hard things,” said Dessert, who has done various other “crazy things” in his life, like that time he ran across Greece.
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  How to Nail Your Nutrition for the CrossFit Open 


How to Nail Your Nutrition for the CrossFit Open

It’s been over a year since the last CrossFit Games Open. And not just any year, it has been THE year. You know, 2020. The one we all want to forget about.

For many of us, this year’s Open feels like a return to some semblance of normalcy, even if our specific situation isn’t quite normal. Live announcements are coming back, Castro is back on the mic, and with the reduction to three weeks for the first stage, we can assume the pain each week will be potent.

Maybe you have been training hard for the entire year, maybe you have been training hard for a few weeks in preparation, and maybe you are just doing the Open for fun with no real preparation period. For all people, proper nutrition sets the stage for us to meet our potential during The Open.

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  Chandler Smith's Workout of the Week 

Chandler Smith's Workout of the Week

Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.

Today’s workout of the week is programmed by Chandler Smith.

8 min AMRAP
6 Bar Facing Burpees
4 Deadlift (225/155 lbs, 100/70kg)
2 Strict Handstand Push-Ups

Some advice from Chandler: “I picked these movements because we see them every year in the Open! With the low number of reps per round, the emphasis has to be placed on fast transitions and quality reps in order to put up a top score here!”

To inquire about submitting an upcoming workout of the week, shoot us a note.

  Chandler Smith's Workout of the Week 

Ends Today...


The Kneel-to-Squat Drill for Improved Mobility

For many athletes, the knees and ankles are chronic pain areas. The kneel-to-squat drill is a great one to improve squat mobility and help develop proper movement patterns between the ankle and knee joints. And, you can do it anywhere at any time!




O2's New Variety 12-Pack (Limited Supply!)

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French Onion Chicken Meatballs

We are continuing with the comfort food theme, but in this case, you can turn that comfort food into a protein-packed, flavorful dinner. This recipe has everything you love about French onion soup and turns into a main course.



A Deal On The Reebok Speed TR

Whether you're pounding pavement for a run or hitting up a class, you'll love the flexibility and durability of the Speed TR. Today through March 3 the Speed TR is on sale for just $49. To get the deal, enter code "SPEED49" at checkout. (US Customers Only)



Which Jump Rope to Use and How to Measure it Properly

The Open is coming and with it, double-unders. And having the right rope at the right length is critical to crushing big sets. In this quick video, Brent Fikowski provides some great insights into which rope is right for you and how to make sure it fits.


Chalk Up Highlights is our section dedicated to celebrating our community’s wins in the gym. Follow @ChalkUpHighlights and submit your highlight to [email protected] to be featured.

10/7 - 10/8: Koda Iron Games (Lafayette, CO)
10/8: Mayhem & Massacre @ Infinite Fitness & Health (Wharton, NJ)
10/8 - 10/9: Mid-Atlantic CrossFit Challenge Festival (MACC FEST) (West Friendship, MD)
10/8: Fall Brawl at CrossFit Lehigh Valley (Allentown, PA)
10/8 - 10/9: MACC FEST (West Friendship, MD)
10/8: Rua Rumble II (Frankfort, IL)
10/8: Nightmare On Wod Street (Spring Lake, MI)
10/8: The X Games (Brooklawn, NJ)
10/14 - 10/16: 3F Throwdown (Poreč, Croatia)
10/15: Girls Gone Rx Belleville (Belleville, Canada)
10/15: Ragin Games 2022 (Lafayette, LA)
10/15: Wodtoberfest (Owosso, MI)
10/15: PAINKLLR Nashville (Nashville, TN)
10/15: Ragin Games (Lafayette, LA)
10/15: 7th Annual Kilo Crushfest (Hampton, VA)
10/15: Girls Gone Rx Omaha (Gretna, NE)
10/15: Girls Gone Rx Dallas (Dallas, Texas)
10/15: Diamond K Classic (Birmingham, AL)
10/15: Girls Gone Rx Richmond (Richmond, Canada)
10/15: Girls Gone Rx San Diego (Alpine, CA)
10/15: Girls Gone Rx Iowa (Des Miones, IA)
10/15: Girls Gone Rx Southern Illinois (Highland Robinson, IL)
10/15: Girls Gone Rx DC (Alexandria, VA)
10/15: Girls Gone Rx Charlotte (Charlotte, NC)
10/15: Girls Gone Rx Newport News (Newport News, VA)
10/15: Mid Atlantic Masters Classic (Abingdon, MD)
10/15: Bridgetown Throwdown (City of Industry, CA)
10/21 - 10/23: Battledrome Championship (Milan, Italy)
10/22: 8th Annual Crossfit Pittsfield Fall Brawl (Pittsfield, MA)
10/22: Doomsday 2022 (Palm Springs, CA)
10/22: The Humble Games Fall Throwdown (Hanover, MD)
10/22: Festivus Games Pairs – Same-Sex or Mixed-Sex (Savannah, GA)
10/22: Goblin Gauntlet – CrossFit Sandy (Sandy, UT)
10/22: 8th annual fall brawl (Pittsfield, MA)
10/22: Festivals Games – CrossFit 906 Ishpeming, MI (Ishpeming, MI)
10/22 - 10/23: Rep It Out (Sheffield, England)
10/22: Clash at the Creek 2022 (Knoxville, TN)
10/22: 2022 Arsenal Throwdown (Pittsburgh, PA)
10/22: Ironclad (League City, TX)
10/22: Festivus Games (Waukesha, WI)
10/22: Scream and Clean 2 (Danbury, CT)
10/22: SE TEX Masters Fall Classic 2022 (Cypress, TX)
10/22: Black and Brewed (Huntsville, AL)
10/22: Festivus Games – Pairs (Savannah, GA)
10/22: Dreamland Games 3 (same sex pairs) (Portsmouth, OH)
10/22: Festivus Games – Teams @ Crossfit Clan (Parsippany, NJ)
10/29 - 10/30: Mayhem & Massacre @ CrossFit Black Hive West (Jacksonville, FL)
10/29: Heartland Games (Kearney, NE)
10/29 - 10/30: Chi-Town Throwdown (Elmhurst, IL)
10/29 - 10/30: The Vanguard (Lakeland, FL)
10/30 - 11/20: CHLKDUP Box League – Nashville (Nashville, TN)
11/1 - 11/21: MFLH X FFTF Partner Series Online Qualifier (New York, NY)
11/5 - 11/6: Reignited Games (Wilmington, NC)
11/5: Fall’s Fittest Partner Throwdown (Amherst, OH)
11/5: Best of the Wurst (New Braunfels, TX)
11/12: Girls Gone Rx Salt Lake City (West Salt Lake, UT)
11/12: Girls Gone Rx Mesa (Mesa, AZ)
11/12: CrossFit Exodus Throwdown (Bridgeport, TX)
11/19: Babes & Beasts TURF Games 2022 (Port Saint Lucie, FL)
11/19: Cactus Classic 2022 (Phoenix, AZ)
12/2 - 12/4: WheelWod Games (Raleigh, NC)
12/3 - 12/4: Torino Challenge (Moncalieri (TO), Italy)
12/3: Reindeer Rumble (Ocala, FL)

See all upcoming events

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