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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.

5/20 - 5/21: Tough As Nails (Lubbock, TX)
5/21: Luminate The Day (Grand Rapids, MI)
5/21: Hollister Showdown (Hollister, CA)
5/21: Barbells & Beers (Berkeley Heights, NJ)
5/21 - 5/22: The Halo Games (Seattle, WA)
5/21: North East Hungergames (East Windsor, CT)
5/21: Mayhem in the Mountains (Colorado Springs, CO)
5/21: SlaughterFest 2022 (Salem, OR)
5/21: Masters Of The Midway: Individual (Cary, IL)
5/21: Girls Gone Rx Delaware (Middletown, Delaware)
5/21: Code 3 Clash (Eagle, ID)
5/21: Spring Splash 2022 (Fuquay Varina, NC)
5/21: Luminate the Day (Grand Rapids, MI)
5/21: Big Impact Games – CrossFit Fox Valley – Regional Qualifier (Kaukauna, WI)
5/21: Girls Gone Rx South Dakota (Rapid City, SD)
5/21: Girls Gone Rx Arkansas (Little Rock, AR)
5/21: Girls Gone Rx Eau Claire (Eau Clare, WI)
5/21: Girls Gone Rx SoCal (Van Nuys, CA)
5/21: Girls Gone Rx Louisiana (West Elmwood, LA)
5/21: Girls Gone Rx Atlanta (Roswell, GA)
5/21: PAINKLLR Venice Beach (Venice Beach, CA)
5/21: Reload Athletics Spring Throwdown (Watertown, CT)
5/26 - 5/27: Gold Star Murph 2022 (Southern Pines, NC)
6/3 - 6/5: Northern California Classic (Sacramento, CA)
6/3 - 6/5: Atlantic Coast Classic (Daytona Beach, FL)
6/4 - 6/5: Whiplash: The Welsh Open 2022 (Same Sex Pairs) (Merthyr Tydfil, United Kingdom)
6/4: Love’Em or Leave’Em 10 (Saugus, MA)
6/4 - 6/5: Tandemonium (Palmer, AK)
6/4: Goose Games (Chicago, IL)
6/4: Average Joe’s Competition (Sheridan, WY)
6/11: Costa Rica Riptide Rowathon (Mokena, IL)
6/11: Hi Temp Games (Albany, GA)
6/11: Kanna Fest (Ambler, PA)
6/11: Battle on Bridge Street III (Phoenixville, PA)
6/11: Mind Games (Okemos, MI)
6/18: Back Lot Bout – RX, Intermediate, Scaled (Saint Charles, MI)
6/18: Oz Fest 2022 (Junction City, KS)
6/18: Beat The Heat 2022 (Hays, KS)
6/18: Atlanta Masters Classic (Snellville, GA)
6/18: Wodmania (Urbana, OH)
6/18 - 6/19: Best of the West (Rock Springs, WY)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, CA)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: The Heat 5.0- Co-ed Partner Competition (Marysville, OH)
6/18 - 6/19: The Garrison City Gauntlet (Dover, NH)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/18 - 6/19: The CS&F Summer Classic (Cumming, GA)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, NC)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: Girls Gone Rx Tennessee (Mc Minnville, TN)
6/18 - 6/19: Emerald Coast Throwdown (Pensacola, FL)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/24 - 6/27: I Got Your Six (Charleston, SC)
6/25 - 6/26: BILT Summer Classic (Welland, CA)
6/25: Independence Games VIII at The Pit Fitness Ranch (Three Rivers, MI)
6/25: Northwest Arkansas Basement Brawl (Fayetteville, AR)
6/25: Summer Bash 2022 (Zanesville, OH)
6/25: Ocean State Summer Threesome (Smithfield, RI)
6/25: Mayhem & Massacre @ CrossFit Muster Station (Sanford, FL)
7/9: Rex Rumble at CrossFit zoo (Ocala, FL)
7/9 - 7/10: Rex Rumble 11 Double Down (Ocala, FL)
7/16: Girls Gone Rx Fayetteville (Spring Lake, NC)
7/16: Girls Gone Rx San Antonio (San Antonio, TX)
7/16: Girls Gone Rx West Texas (Snyder, YX)
7/16: Girls Gone Rx South Sound (Puyallup, WA)
7/16: Girls Gone Rx Wilmington (Wilmington, NC)
7/17: Warrior Affiliate League Summer Classic (Whittier, CA)

See all upcoming events

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