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Conor Murphy

@conortmurphy

44.6K

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following

@bignightfitness
@crossfitcharlestown
Family, Friends, Fitness
@nutre_meals code “murphy”

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Ty and I ran the @t2tboston at Castle Island a few weeks ago. We did it the year before and she ran a mile, got in the stroller for a mile, and ran the final mile. This year, the goal was the run the entire thing. We created a plan of attack; 1:00 run / 1:00 walk until we completed the race. I was so proud of her, but not as proud as she was of herself. She was proud of her effort and proud of the cause she was supporting. This was in her backpack when she came home from school on Friday, which confirms the even bigger picture goal. @tunnel2towers

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Competing at HYROX Boston? Station Zero is FREE for you. USE CODE HYROX to get your free ticket

📍 The Grand Boston
📅 October 10th
⏰ 12–5 PM

Station Zero — Presented by Nutre — is taking over @thegrandboston for HYROX weekend.

🍝 Fresh Nutre pasta
⚡ Normatec recovery boots
🧊 Cold plunge
🏋️ Recovery station
🤸 StretchLab assisted stretching
🎧 Live DJ
🤝 Vendors including @apexvitalityhealth @sweathouz @perform_better @redbull @orangeleafsaugus @hotmesssculpt @jtlapusata + more
🏃 The HYROX community all under one roof

Come before or after your race to refuel, recover, and connect. You do not need to be racing hyrox weekend to come this event is open to the public.

Grab your ticket through the link in our bio.

It all starts at 0.

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Mechanics > consistency > intensity

Learn how to do it. Do it well. Push the pace.

Simple, but not easy. Doesn’t matter where you are at in your fitness journey. You’ve got a spot here at @crossfitcharlestown

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ASIDE FROM THE PROGRAM ITSELF, FOUR THINGS SOMEONE SHOULD ADDRESS BEFORE PROGRAM-HOPPING OR DECIDING THEIR COACH’S PROGRAM ISN’T "ADVANCED" ENOUGH:🥹

1. INTENT: ARE YOU ATTACKING EVERY REP WITH THE SPEED, FORCE, FOCUS, AND PURPOSE THE EXERCISE REQUIRES?
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2. EXECUTION: ARE YOU PERFORMING EVERY REP WITH THE CORRECT TECHNIQUE, POSITIONS, TEMPO, AND CONTROL?
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3. CONSISTENCY: HAVE YOU FOLLOWED THE PROGRAM LONG ENOUGH TO FAIRLY JUDGE IT, WITHOUT SKIPPING SESSIONS OR CONSTANTLY CHANGING EXERCISES OR MISSING REPS OR SETS?
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4. PROGRESSION: ARE YOU TRACKING LOADS, VELOCITIES, JUMP DISTANCES, SPRINT TIMES, AND RECOVERY WHILE GRADUALLY DEMANDING MORE FROM THE SAME MOVEMENTS?
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MOST ATHLETES DON’T NEED A MORE ADVANCED PROGRAM. THEY NEED TO EXTRACT MORE FROM THE PROGRAM THEY ALREADY HAVE.
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CONSTANT VARIATION AND FLASHY, “INSTAGRAMMABLE” MOVEMENTS AREN’T NECESSARY WHEN PROGRESSING THE BASICS HAS BEEN TRIED, TESTED, AND PROVEN TO WORK. MASTER THE FOUNDATIONS, APPLY THEM WITH INTENT, AND EARN THE RIGHT TO ADD COMPLEXITY.
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SIDE NOTE: THERES NOTHING WORSE THAN A PROGRAM HOPPER LMAO. 😂😂
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LIKE CAN YOU IMAGINE TRYING SOMETHING FOR THREE WEEKS AND GIVING IT HALF ASS EFFORT AND TRYING TO SAY IT DOESN'T WORK.
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ALSO, WHO ARE YOU TO DETERMINE IF ITS "ADVANCED" ENOUGH, ISNT THAT WHY YOU SOUGHT OUT PROFESSIONAL HELP, BECAUSE YOU NEEDED SOMEONE MORE "ADVANCED" WITH MORE KNOWLEDGE TO HELP YOU?
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IDN WHY THIS STRUCK A NERVE TODAY, IM JUST STANDING UP FOR ALL THE COACHES OUT THERE! 😂😂

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School is back in session and we are ready for you at CrossFit Charlestown!

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@at_home_with_homer keeping a close eye on the Saturday class!

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Hyrox prep, you say!? Come join us at 200 terminal street. Saturday morning at 0845.

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He can't keep getting away with this!
#JDVance

Book me on Cameo 🔗 in bio: https://v.cameo.com/e/tMw0amdF74b
Made with Yapper 🔗 in bio: https://yapper.so/?via=NostromoCore

Video: @conortmurphy

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The @museumofillusions_boston was mind boggling. 🤯

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Training started March 28th. If you notice a new instructor on the schedule…they’re ready. Congrats to our 2026 MAC instructor training grads: (throw this crew a follow, a big welcome, and a high five)

@abbeypiatelli
@alliemdevine
@cstanclift12
@elizabeth_foley5
@emily.hinman
@emma_spear_
@jeffmcmanama
@jennacalifornia
@lea_guldemond
@lindseyjoyce37
@nickiiwigss
@tory_bois
@maddieterr

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S U M M E R

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The Swole Patrol came to train and stayed for the Romance Package ❤️🚢 #LetsGetLoaded

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