1. Do I have to get in shape first before I do CrossFit?
This is a very common misconception. Know that even the most elite athletes come in and find our workouts challenging. You will never be “fit” enough. That is why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey…a journey that we all should strive to be on forever.
2. I have back/neck pain from previous injuries that I don’t want to aggravate, can I do CrossFit?
We have numerous clients who have come through our doors with previous injuries or pain, and found relief by strengthening the muscles around the problem area. All too often, people will neglect an area due to fear from a prior injury. Because of this they end up de-conditioned, weak, and more susceptible to injury in the future due to minor mishaps, which is usually what happens. Training at CrossFit Murphy will provide a buffer so that you are less susceptible to these kinds of injuries. CrossFit Murphy takes great care to ensure the movements and workouts are completely scalable, allowing anyone to take part.
3. Can I really get a good workout in less than 30 minutes?
Yes. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. It all basically boils down to hard work. The truth of it is, the longer the effort, the lower the intensity. If you run 10 miles, your intensity (power output) will be lower than if you run multiple 400 meter sprints. The majority of our workouts are shorter in duration, with 30+ minute workouts programmed on occasion. Reason being, if you have a shorter workout, you can work harder by nature, which can lend to a better response, especially combined with the movements that we do. No matter who you are or what workouts you do, without hard work, you will not see results, which is why we encourage you to work to the limits of your physical and mental tolerances.
4. I want to do CrossFit, but I don’t want to get big and bulky.
In order for people to get bigger, especially women, there are two things that you would have to make a conscious effort to do.
One - Pick up very heavy weight on a frequent basis. CrossFit is not a power-lifting program. The tenant of our programming is based on broad, general-purpose fitness. To quote a statement by CrossFit founder, Greg Glassman, “we specialize in not specializing.” At CrossFit Murphy, we are very much concerned about your strength and do integrate heavy loading into our workouts, but we do this within a balanced fitness program.
Two - Eat an extremely high calorie diet. For most women (or men) to gain productive muscle mass takes quite the effort in eating the right foods in a high amount.
5. I have heard CrossFit is really hard, is this true?
CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances, but only you can make the most out of your own workouts with the amount of work you put into them. We have a saying around the gym, “become comfortable with the uncomfortable.”
6. I feel it is too expensive, is this true?
Our rates are actually comparable to, or less than any other group led workout program in our local area. The reality is, with the quality of instruction and level of attention you get from CrossFit Murphy, it is personal training at a fraction of the cost. The question is not, “can I afford CrossFit Murphy?” The question is, “can I afford not to train at CrossFit Murphy?” Your answer should be obvious if:
Your health is a top priority
You are focused and wants results
You want to take your fitness and mindset as to what is possible to a whole new level
You life demands that your workouts be short and effective
You want the best CrossFit coaching you can find.
7. I have heard that you can get hurt doing CrossFit, is this true?
You can injure yourself in any activity, but CrossFit is safer than many activities people perform every day. At CrossFit Murphy, we like to work with people in 3 stages.
One – Mechanics (learning how to do the movements with correct technique)
Two – Consistency (the ability to do the movements over and over again with safe and relatively efficient technique)
Three – Intensity (the speed at which you do the movements).
One does not come before the other. We always start with Mechanics.
8. Since you don’t follow CrossFit.com programming, what are your goals when programming for the gym?
CrossFit.com provides excellent programming. At CrossFit Murphy, we take the same approach with constantly varied functional movement workouts. We choose however to offer workouts that may be more easily scaled in a group setting as well as workouts that address some of the needs/desires of our specific community. On a regular basis, we do program workouts that integrate heavy loading to address strength demands, coupled with short intense metabolic conditioning. Our philosophy is the same as HQ, we just try to meet some of the more specific needs of our community.