Blogs

Murph warm-up and recovery By: Christy Asonglefac On the day of Murph, a good warm-up to make sure your body is ready to endure a long workout is key. A suggested warm-up will be provided by our coaches on the day of Murph, so please make sure you arrive at the gym 20-30 minutes early to make sure you can fully participate in a suggested, yet independent warm-up. Post-Murph recovery is just as important as the warm-up and participation in Murph. Hydration will be key, especially if it is a warm day. Consider adding electrolytes to your post - Murph hydration to assist with muscular recovery. Between the running (possibly with a vest), pull-ups (shoulder/lat intensive), push-ups (chest/pec intensive), and air squats (lower body intensive), mobility of the legs, trunk and shoulders will be key to help reduce post - exercise soreness. The following flow of exercises would be a great way to work on post - Murph recovery and gently mobilize the areas that will be taxed throughout the workout. Cat/cow https://www.youtube.com/watch?v=lmKhCTz0y8w Purpose - mobilize the spine Perform 10 slow reps. Child’s pose https://www.youtube.com/watch?v=RCUdObTyByg Purpose - mobilize the lower back and lats, which were used heavily for pull-ups. Perform 3 sets of 10 - 30 seconds Sidelying open books https://www.youtube.com/watch?v=EHZJns1bXPM Purpose - mobilize the chest and pecs, which were used heavily for push-ups. Perform 10 reps, holding for 5 seconds in the open position, per side. Seated 90/90 hip stretch https://youtu.be/ON18y992WDY?si=MZj-a8B10i2EJZaA Purpose - mobilize the hips after running and air squats. Perform 10 reps, holding for 5 seconds in the forward leaning position, per side.

The Future of Barbell Club Part 2 - Powerlifting Focus Written by Carrie Dare Since launching Barbell Club in Fall 2024 at our Annapolis location, we’ve built something special for our community, and we are proud to say that the powerlifting side is growing stronger every week. As you read in our Future of Barbell Club blog part 1 - our Monday and Wednesday 5:30 PM sessions have become a great learning opportunity for lifters looking to improve their technique, build real strength, and work toward personal goals under the bar. Wait, this post is about powerlifting, and it occurred to us that you may not know a whole lot about this sp ort or what it is - so let’s start there! Powerlifting is a strength sport focused on the three foundational lifts - back squat, bench press and deadlift. Powerlifting has very specific standards related to each lift, which we will go over later in this post. 12 Labours Barbell is a member of the USAPL federation, a drug-tested powerlifting federation that hosts events at the local, state, regional, national and world level. Now you know what the sport is, let’s talk a little bit about what is happening in Barbell classes! Currently, much like our Olympic weightlifting program, our powerlifters have spent time on bracing, bar path, depth, setup. During our class sessions we’ve continued to build on the technique and introduced more members to the sport while refining technique under load and building strength in a structured way. The results? Better movement and more consistent training. And now, we're ready to take things further. What’s Next for Powerlifters in Barbell Club? As we grow, we’re creating a clearer path for lifters who want to move from recreational training to competitive powerlifting—and we’re building the support structure to help you get there. Whether your goal is to compete or just get stronger, here’s what you can expect moving forward: Powerlifting Training Structure For lifters who are considering training for a local meet and/or simply want to get more focused coaching in the 3 power lifts: 2x/week Barbell Club Classes (Mon & Wed at 5:30 PM) 1 additional Squat/Accessory Day (programmed for independent training) Focus on technique, strength development, and consistency Opportunities to compete in 2–3 local USAPL sanctioned meets per year (optional) For lifters who are considering training for at the national level or want to invest more time and focus to compete at the state and regional levels, we offer the following training plan: 3–4x/week programming, including peaking phases and comp prep Must be actively working toward a meet and have previously competed in a local event Coaching support for registering, weighing in, commands, and meet-day strategy Guidance on entering federations (USAPL) and selecting a weight class Our Barbell Club is currently very active in the local powerlifting scene with competitors on platforms at 3 upcoming events and many qualifying for regionals in September. Keep an eye on our socials for more information about opportunities to come cheer them on! If you are interested in competing this summer our next open event is July 12th in Gambrills - see Coach Carrie asap for more information. Do I Have to Compete? Absolutely not. Competing is an option, but not a requirement. Plenty of our lifters train just to get stronger, feel better, and learn to move with real control. The same attention to detail we give our competitors, we give to anyone walking into Barbell Club. We coach lifters of all levels, all you need is the willingness to show up, put in the work, and trust the process. We’re just getting started—and the future is heavy.

Day Before Murph Nutrition Prep Murph is one of the most physically taxing workouts. It is important to properly fuel the day before to avoid cramping, feeling sick or even heat exhaustion. Follow these 5 tips to stay fueled for the entire workout: 1. Drink half of your body weight in ounces of water while adding in 1 packet or can of LMNT electrolytes. 2. Avoid more than 2 alcoholic drinks the day before. If you do plan to drink, consume a glass of water after each drink. 3. Eat a large dinner with a big handful of carbs (rice, potatoes, pasta, beans) along with a handful of protein (chicken, beef, seafood, pork) and a vegetable. 4. Stretch for 15 minutes right before bed and eat a banana. 5. Pack your bag with a few extra snacks such as gummies, fruit squeezers, electrolyte packet/ LMNT or a Gatorade, and bring a large water bottle (24 oz at least).

🎉 Congratulations to Annapolis’ Athlete of the Month: Emily Holian! 🎉 Emily joined the 12 Labours crew back in 2022, but over the past year, she’s truly hit her stride by consistently showing up to the 4:30 PM class. Her dedication and perseverance have paid off—she CRUSHED her years-long goal of achieving a strict pull-up! 💪 With the support of our coaches and the amazing 12 Labours community, Emily continues to push herself—and we can’t wait to see her conquer her next goal: 10 strict pull-ups in a row! When asked what she loves most about 12 Labours, Emily shared: “Being a part of such a caring and encouraging community of people. Everyone has a shared desire to work hard, to push each other to be better, and to have fun—no matter what the day outside the gym has held.” Emily’s impact reaches far beyond the gym. Outside of 12 Labours, she’s actively involved in her local church, works closely with Maryland's refugee community, and is on a mission to travel to all seven continents—a goal that’s nearly complete! Emily, your hard work, heart, and adventurous spirit inspire us all. We’re proud to have you in the 12 Labours family!

Why Our Program Is Different — And Why That Matters At 12 Labours CrossFit, we deliver more than just workouts—we offer a training experience built on science, education, and real-world results . Our programming isn’t generic or outsourced. It’s created in-house, carefully designed around the needs and goals of our community and refined by years of hands-on experience and elite-level training. I hold both a Master’s and Bachelor’s degree in Exercise Physiology, along with the Certified Strength and Conditioning Specialist (CSCS) credential—the gold standard in the strength and conditioning industry. This rigorous certification is held by top professionals working with collegiate, tactical, and professional athletes. But education is only part of the story. I’ve also spent over 10,000 hours coaching individuals and groups, writing performance-based programs for college athletes, military personnel, firefighters, law enforcement officers, parents, and youth. From complete beginners to elite competitors, I’ve seen and supported it all. My personal athletic background includes competing in college soccer, qualifying for the CrossFit Games, and participating in Olympic weightlifting—giving me firsthand understanding of the demands of sport, the discipline of training, and the importance of injury prevention and recovery. This unique blend of formal education, practical coaching experience, and athletic achievement gives our programming a rare level of depth and insight. But the true secret behind our success? Our members . We regularly gather feedback to shape our training cycles. Whether it's building strength for everyday life, improving endurance for weekend races, or developing power for sports performance, our programming is built around what matters most to our community . We don’t chase trends or follow one-size-fits-all CrossFit templates. We create a comprehensive approach to fitness—blending strength, conditioning, mobility, injury prevention, and longevity-based principles into a unified, progressive training plan. We’re not just here to make you sweat. We’re here to help you move better, feel better, and live better—today and for years to come .

Gearing up for Murph doesn't need to be complicated. More often than not, the one piece of gear that most people will decide on is if they going to wear their vest or not. Once that decision has been made, it really comes down to grips, shoes, and extras. To Vest or Not To Vest? We’ll address whether or not you should wear one for the workout in our scaling discussion, but generally speaking, it’ll be a 20 lb. vest for men and 14 lbs. for women. Grips: There's a lot of pulling volume in this workout, so we highly recommend using gymnastics grips to protect your hands from rips and tears. Everyone has their own brand preference but making sure you have the right size grip for your hands is more important than anything else. If you're unsure, we have sizing charts at each location to help you make the best decision before you invest in a set of grips. Also, don't forget to shave those hand callouses down 2 days prior to doing the workout! Shoes: The mile run at the beginning and at the end of the workout can be daunting. Some athletes prefer to wear a traditional running shoe instead of trainers or metcon's due to the added cushioning and heel to toe drop. Some athletes prefer their metcon's or trainers due to the flatter sole for when it comes time to do the air squats. Neither choice is right or wrong, it really comes down to personal preference and above all: COMFORT. As we continue to do Murph prep, try out doing workouts in both to see which will leave your feet feeling better on Game Day. Extras: Some people will want to wear their knee sleeves for the air squats. Sunglasses and/or a ball cap for the mile runs definitely come in handy if it's bright out. Sunscreen if the UV index is going to be high that day. If you're not sure, just have a chat with one of our coaches, we're always happy to share our thoughts

Congrats to Catherine Lindemann for earning AOTM in April at the Columbia District! Catherine is a regular 3:30pm athlete but in the Summer months you may catch her in a morning class. She is a high school science teacher who thrives off of double unders, snatches and anything grunt work! Catherine strives to be better every day within the walls of our gym. She is consistently working to build more confidence, break down mental barriers while inspiring those next to her. 12 Labours is her happy place to disconnect for 1 hour each day. Her advice to those hesitant to start is CrossFit is for everyone; the hardest part is walking through the door!

The intended stimulus of Murph is to push your aerobic capacity, muscular endurance and mental toughness. That being said, maintaining proper technique and good pacing over the grueling hero workout is vital. While this workout is meant to push your limits, most athletes will modify this workout to meet their athletic abilities. The options to modify this workout are endless however, I will list a few great options below. Murph as written is: 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run *If you have a vest or body armor, wear it * The pullups, pushups and air squats are partitioned as needed The first way to modify this workout is to remove the vest or body armor and complete the workout as written. Below are ways to partition the pullups, pushups and air squats: 5 pullups 10 pushups 15 air squats For 20 rounds 5 pullups 5 pushups 15 air squats 5 pushups For 20 rounds If you are working on building strength for pullups, the best modification would be to substitute ring rows. A great modification for pushups is to elevate your hands. This way you can work on core stability while decreasing the range of motion. If the volume needs to be scaled, here are a few options to choose from: 1 mile run 50 pullups 100 pushups 150 air squats 1 mile run 800m run 50 pullups 100 pushups 150 air squats 800m row A fun way to complete Murph would be to have a partner! You can complete the two runs together and break the 3 movements up between the two of you as needed. One partner could complete a round of the 3 movements while the other partner rests until the reps are completed. If you are working on building your aerobic capacity, a great modification would be to build in rest. After completing the first run, break the 3 movements up into workable sets while working for 2 minutes and resting for 1. Use this format until you complete the number of reps planned or for 10 rounds maximum. Then you can finish your second run. There are so many ways we can scale Murph we cannot list them all. Some athletes will use a combination of these modifications while others will be able to complete the workout as written. We want everyone to remember the main reason we are all there this Memorial Day. To have a challenging workout while honoring the sacrifice of those in the military who have died in service, particularly, Lt. Michael J. Murphy

As a community that supports a seemingly unending list of causes, we often find ourselves inundated with a myriad of events that require a physical, and oftentimes emotional, offering to illustrate the depth of support found uniquely within our tribe. Hero workouts, which hold the names of men and women who gave their lives as offering to a cause, allow each and every one of us to honor their sacrifice through an admittedly brief period of discomfort. LT Michael Murphy, who ‘Murph’ is aptly named in reverence to, gave his life to protect the men fighting with him on a remote mountain in Afghanistan, far removed from the safety and security of our gyms nestled across the United States. Yet his sacrifice was not just for those men, but for each and every person who stands beneath the same flag proudly worn on his uniform. We may fall short on a daily basis in honoring his sacrifice, but today we are given the opportunity to extend every ounce of ourselves as thanks. We owe a debt that can never be paid; however, we can ensure the memory of these brave men and women never falls into the realm of obscurity within our national conscience. -Written by Joe Manno