You must also eat food to prepare yourself for class. Consuming adequate food and fluid before, during, and after exercise can help maintain blood glucose levels during exercise, maximize exercise performance, and improve recovery time. During times of high physical activity, energy and macronutrient needs must be met in order to maintain body weight, replenish glycogen stores, and provide adequate protein for building and repairing tissue.
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
No. All of our movements and workouts can be scaled to meet any fitness level.
Absolutely! We welcome all out-of-town CrossFitters. Our drop-in rate is $20/class. Our weekly drop-in rate is $45/week. You can purchase your drop-in online (CLICK HERE) or when you arrive at CFM.
We have several membership plans available that can help you achieve your fitness goals. We offer monthly plans of 2-days per week, 3-days per week, & unlimited (4 to 6-days per week).
Visit our Membership page to view our current rates. Our rates are extremely reasonable for the services offered. We offer several membership plans that can help you best reach your goals. If you are serious about your physical health and mental well-being, we will be well within your budget!
CrossFit Murdock isn’t your average gym. Every day you get the personal attention of an experienced, highly knowledgeable coach who will lead you through a warm-up, teach you every movement in the Workout of the Day, critique and improve your technique, make sure you’re participating at the appropriate level, and motivate you to do more than you think you can. As a member, you also have access to open gym, specialty classes, nutritional guidance, and social events. Add the community atmosphere that will hold you accountable for reaching your goals and you have a place that will change your life, making you fitter and healthier than ever before.
Yes, we offer a special rate for active military, police, firemen, and first responders. We also offer spouse, family, teacher, student, and corporate wellness group discounts.
To prepare yourself for a CrossFit class you need to make sure that you are hydrated. As a guideline, 2 hours prior to exercising, begin to drink no more than 1 cup of water every 20 minutes until 1 hour after your workout. The longer and more intensely you exercise, the more important it is to replace lost fluids. For athletes, a loss of two percent of body weight in fluid has been linked to a drop in blood volume which makes the heart work harder in order to circulate blood. This decrease in blood volume can result in a decrease in performance. A drop in blood volume may also lead to muscle cramps, dizziness, fatigue and heat illnesses.