Why We Murph

For Crossfit veterans and newcomers alike, we’re excited to announcing this year’s annual Memorial Day Murph Challenge. Every year, Crossfit gyms all over take on this Hero WOD to honor men and women who have fallen while fighting for our country. This year’s challenge will take place at NWCF Greenlake at 10 a.m. on May 29, 2017.

What is a Hero WOD?

“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”

–Russel Berger, Crossfit Trainer

At Northwest Crossfit, we believe in supporting our military and those who fight for our country, as many Crossfit workouts were developed in part to hone fitness for military personnel, first responders, firefighters, and other athletes requiring full body fitness.  Hero Workouts of the Day (WOD’s) are some of the most intense Crossfit workouts we have to offer. We take on these challenging workouts to honor those who have fallen in the line of duty. The “Murph” WOD includes:

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

This workout is traditionally done while wearing a 20 pound vest. We encourage everyone to participate so modifications can be made to accommodate various levels of fitness!

Lieutenant Michael “Murph” Murphy

Lieutenant Michael P. Murphy was a Navy Seal who died on in Afghanistan on June 28, 2005. On that day, he and his team were in enemy territory, east of Asadabad in the Hindu Kush area of Afghanistan. Opposing forces detected their team and opened fire. According to his teammate’s account, Lt. Murphy moved into the open to call for backup. He lost his life but was able to convey his team’s location and save one of his comrades’ lives. The U.S. Navy commended him for his “undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death,” He was awarded a medal of honor in 2007.

Join Us

If you’d like to take part in this challenge, join us at our NWCF Greenlake location at 10 a.m. on Monday May 29, 2017. We will also be having a barbeque to follow the workout. To learn more about NWCF, connect with us on social media and visit our website today!

Memorial Day Weekend Gym Hours

Friday May 26, Normal Hours all locations

Saturday May 27th

  • Greenlake 8 am and 9 am All Levels Classes, 10 a.m. bootcamp
  • Bellevue 8 am Bootcamp, 9 am all levels class
  • Interbay 8 am Bootcamp, 9 am all levels class

Sunday May 28th, All locations CLOSED

Monday May 29th

  • Join us for the Annual Memorial Day Murph Event at 10 a.m., NWCF Greenlake
  • Interbay and Bellevue Closed

6 week Spring Challenge

The 6 week Spring Challenge

The Spring has sprung and summer is right around the corner!  It is time to come out of our shells and lose those winter coats.  We have put this community group together to help us kick it into a higher gear.  In order to lead effectively we have to lead from the front.  By raising your awareness we have also reenergized our staff and coaches to focus on the reason we are in this business.  WE LOVE TO HELP PEOPLE BE HEATLHY!!  We all need a little extra push and reminder sometimes.  Our 6 week Spring Challenge is designed as an accountability platform to help you focus on 3 areas of a healthy lifestyle:

  1. Focus on a fitness area to improve.  This can be a lift, a bodyweight movement or even flexibility.  These 6 weeks will be the opportunity to focus time towards improving this weakness.
  2. Learning how to create healthy eating habits.  Over the course of the 6 weeks we will help guide you through the nutrition maze.  There are several effective meal plans that one can follow and sometimes knowing where to start is the biggest challenge.  The video below breaks down the basics of understanding nutrition Macros (Protein, Carbs and Fat)
  3. Improving overall lifestyle habits such as managing stress, improving sleep and other areas that impact overall health.

The 6 week Challenge includes the following:

  1. Pre/post- InBody Body composition analysis tests
  2. Pre/ post – Performance test
  3. Weekly updates and guidence on topics to help you see positive results over the 6 weeks

Be Sure to watch the video below for full details of the challenge and breakdown of the Macrobility meal plan.

To sign up click the link below


Here are the steps for the challenge

#1 BMI Testing

Come in for a test within the first week to see what your Body Mass Index (BMI)

***Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of height in meters. A high BMI, can be, an indicator of high body fatness. BMI can be used to screen for weight categories that may lead to health problems but it is not diagnostic of the body fatness or health of an individual

For more info on how to use BMI go to:


Weigh in 1 :

April 19th-20th @ Interbay
April 21st -22nd @ Greenlake
April 24th – 25th @ Bellevue

Weigh in 2

(final Weigh in) This is actually the 5th week (the next week is memorial week)

May 22nd-23rd @ Interbay
May 24th -25th @ Greenlake
May 26th – 27th @ Bellevue

Please coordinate with your Gym Manager for specific times, testing, etc…

Lamarr Smith Interbay
Tyler Searle Greenlake
Jason Lasko Bellevue

#2 Take “Before and After” photos:

Nothing is more fun than to see the changes in your body! Especially comments from friends and family on how great you look!
Here is an example of Russel’s “before” pics, so you have an idea of what type of before and after shots to do. He’s still working on his 6 weeks, so we don’t have his “after” photos yet. *photos will not be published anywhere without your permission

#3 Take our fitness test any time at any gym (this does not have to be scored by a Coach, this is individual integrity), however a Coach or Teammate may assist of you like. The first and last week of the challenge and then compare the two to see your progress:

1 Mile Run

Rest as needed and then perform the following:

1 Minute max pushups
rest 1 minute

rest 2 minutes and then perform
1 Minute max situps (butterfly)
rest 1 minute

rest 2 minutes and then perform
1 minute of max squats
rest 1 minute

Score for each and record results on the closed facebook 6 week challenge page.

Complete steps 1-3 in succession. Once everyone is complete, we will rollout the next phase.

Add some personalization!

In addition, we are all available for private instruction and coaching at an hourly rate in case you want to have more focused attention. Contact us at [email protected] to schedule a goal setting session privately tailored to your specific goals and needs!

Be patient and don’t get stressed about it!
And finally…Have fun working on yourself and changing your life in a short period of time!

So don’t get discouraged, it’s a game of consistency and you can do it!

Be proud of yourself for making a positive change in your life! Changing yourself will also change everyone around you!

Don’t forget we are in this with you and will be sending you all kinds of cool information and resources!

Good luck and remember we are all available to assist you in any way, so ask questions and know you have a community of support all around you!

Good luck and also please don’t forget, have fun

Northwest CrossFit In Seattle Refined – All About Our Moms!

As any Northwest CrossFit member knows, parents make up a core part of our community… so much so that our fit and strong moms were recently the subject of a Seattle Refined article! The story details the Top Five Reasons that Moms Love CrossFit, and features Northwest CrossFit specifically for our parent/kid friendly environment. We are excited that parents in general feel encouraged and supported within our community, and proud of our moms who love Northwest CrossFit! Check out the article below:



Northwest Crossfit Cares

rec_cafe_logoFor the past several years Northwest CrossFit has hosted special Thanksgiving WOD’s to support Recovery Cafe.  This year the workout will be hosted at 9am Thanksgiving day at the Greenlake gym.  Recovery Cafe is a wonderful local recovery support center founded by long time NWCF member Killian Noe.  Check out more information about Recovery Cafe here: http://www.recoverycafe.org/about

We all love Killian here and encourage you to support Recovery Cafe in any way possible!

Make a Thanksgiving contribution to Recovery Cafe in support of those who are suffering homelessness, addiction and/or other mental health challenges by clicking on the below link:

The mechanics of your body

Imagine your body is a violin. In order to function properly and to be able to create, all the strings need to be in tune. It is crucial that your body works properly so that you are able to enjoy life and to achieve your goals. Would it surprise you to find out that your thinking is connected to fitness? That your productivity is linked with your mental health? The secret of enjoying life and getting the energy you need to do great things is balance. Now, balance is different for each person but in order to achieve it you need to find out exactly how mental health, fitness, productivity and thinking are connected.

The Universe within your body

Each body is different and each body is a Universe that connects each of its elements. As John F. Kennedy once said, “Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity”. As you well know, our moods are often influenced by the chemistry in our brain. Whenever doing physical exercise, our brain gives off endorphins which are responsible for our cheerful moods. But this is not the only advantage of physical exercise. In fact, there are many other advantages which you may not know about.

Fitness will help develop your multitasking skills and your logic. When doing physical exercise, your brain is also doing intense thinking in order to develop your senses. Using the logic of movement in order to achieve the best results possible, you will also exercise your overall logic and you will find out how to get the best results in everything you do.

  • • Fitness helps your creativity. While your rational part of the brain is preoccupied with the movements you make, focusing on the physic, your creative side runs freely, offering you valuable insights and helping you develop creative ideas which are not clouded by your rational part of the brain.
  • • Fitness clears your mind and helps you focus better. How? Well, it is quite simple. When doing physical exercise, your brain is focused on every move you do and every single move is connected to a greater goal. Using this type of logic, you can enhance your focus and get to apply this type of thinking in everything you do.
  • • Fitness lets you connect to your body in a way that you really get to understand what it means to inhabit your body. We are aware that we have a body, but do we really inhabit our body? Are we really aware of its importance and how everything is connected? Can you honestly say that you feel you inhabit your body? Well, fitness helps you do that because, through physical exercise, you become conscious of every muscle in your body and how you can coordinate your moves in order to achieve your goals.
  • • Fitness enhances your productivity. The principle of physical exercise is to save your energy in order to get to the end of the exercise. Have you noticed how, in competitions, athletes tend to save their energy for the last 50 meters? They do so because they have learned that if you want to achieve your goals, you need to pace yourself and think strategically. This strategy you can use in everything you do and a great way to learn it is through physical exercise.

As you can see, your body is a Universe and everything is connected. Your job is to take care of those connections, to develop them and to make the best of them. Nurture both your brain and your body and you will achieve balance.

Physical intelligence

I am sure you have heard people talking about emotional or social intelligence. But did you know there is also a physical intelligence? In the book called Sensation, psychologist Thalma Lobel focuses on the theory of embodied cognition (source: http://www.psychologytoday.com/). This theory states that our body is able to direct our mind in the same way our mind directs our body.


As you can see in the diagram above, the base for every type of intelligence and for achieving the balance and inner peace is the physical intelligence. Enhance it through physical exercise by checking out the North West Crossfit in Seattle, WA or Bellevue, WA, and you will enhance your ability to develop all the others.

The effects of stress

One of the most known advantages of physical exercise is that it helps you eliminate stress. But do you really know what this means? Can you truly understand the effects of stress so that you are able to appreciate the miracles achieved through fitness?


As you can see in the infographics above, the neuropeptides are responsible for connecting your mind with your body. Those are linked with your endocrine system, with your autonomic nervous system and with your immune system. When being stressed all those systems malfunction severing this connection with tragic results both for your body and mind. Eventually, chronic heart issues or even cancer may appear. When doing physical exercise, you are eliminating the root cause for all of those problems: stress. If we look at it, this is truly a miracle and it is one you can achieve by yourself just by exercising regularly.

In the end, if you truly want to understand how your mind and body are connected, take a look at the diagram below.


The common ground for emotional, mental, spiritual and physical health is fitness, because, as you have learned, your physical intelligence is the headstone of everything you want to achieve. If you are not a big fan of physical exercise, it just means that you haven’t found your personal style.

Movement is part of our human nature and all you have to do is find out what is the best physical exercise for you. At http://www.nwcrossfit.com/ there are specialists that can help you with that, all you have to do is visit the website and contact them. Whether you live in Bellevue, WA or Seattle, WA, you can benefit from their help in order to learn how to integrate physical exercise into your life.

Take care of your body and mind through physical exercise. After all, if you didn’t have a body, how would you be able to feel and to do everything you want to do in this life?

CrossFit BREEDS Confidence

Its that time of year again when you need to get back in shape. There is no better way right now to get in shape than CrossFit. CrossFit is a newer type of exercise lifestyle that transcends one dimensional sports. Unlike playing one specific sport where you only work one set of muscle groups over and over again, CrossFit is designed to train your all of your muscles doing different types of exercises that target your entire body. There is no better place to start CrossFit than at Northwest CrossFit. Northwest CrossFit is top notch CrossFit gym.

While the people at Northwest CrossFit may be intimidating, it is important to remember that each person was starting off from scratch at one point just like you. Our seasoned members project a powerful sense of confidence because our training methods work. And despite their intimidating appearance, our community at Northwest CrossFit is incredibly welcoming and encouraging. The beginning of your CrossFit journey may be difficult, but as you stick with it the exercises become easier and more precise as your muscles adapt to the physical training. Forging through workouts that may have seemed impossible just months ago creates more than just a fit, healthy body: it creates confidence.

It is important to consider that CrossFit should be done under the guidance of someone with the proper experience and training. Like most physical activities, CrossFit can be dangerous if not done correctly. At Northwest CrossFit, our experienced coaching staff takes proper movement mechanics and training very seriously. We strive to provide our members with the best and safest physical and mental conditioning possible.

If you put in the work with us you will see results. These results generate a deep sense of inner confidence that permeates through all aspects of life. The training at Northwest CrossFit does more than just give you a killer body: it allows you to perform at your highest, peak potential. Interested? Contact us at [email protected] and become a superior you!

Are You a Desk Worker? Let NWCF Bellevue Crossfit Bring You Back to Fitness!

One of the best ways to get into shape is to join a gym. This is because a gym provides both motivation to exercise and a place to do so regardless of the weather. The motivation comes, in part, from the simple fact that there is a cost to membership. Not using that membership means wasting money, so there is a desire to go just to get the good out of the investment. If you join a class, you’ll also have social motivation to help you along. You’ll want to improve along with the rest of the class and be able to compare gains.

Northwest CrossFit Gym offers a wide variety of programs for people of all ages and skill levels. What makes these programs so special is that they focus on all of the aspects needed to improve physical health. Clients get cross-training workouts that allow them to greatly increase their strength and stamina in just a few months. Just as importantly, they are provided with paleo diet plans that allow them to shed extra pounds of fat even as muscle mass increases. This two-pronged effort allowed one athlete, who first weighed in at a hefty 265 pounds to lose 45 pounds and gain the strength to do pull-ups in just seven months!

As this shows, the workouts at a good gym aren’t just for people who are already in shape. Many people start out as desk workers whose greatest workout had been walking into the kitchen and come out able to lift significant weights and run half-marathons. Age also is no barrier to gaining benefit from a gym like NWCF Bellevue Crossfit. Programs are tailored to the individual so that no one is overwhelmed and everyone sees improvement.

athletes aren’t merely shown into a room and left to figure out what to do on their own at NWCF Bellevue Crossfit and similar gyms. Instead, personal trainers and class leaders will look at the person’s current shape and set up an exercise and diet plan that is challenging, yet also doable. As gains are made, new programs are set up to build on them and bring about even more progress. With this type of training, even someone who has spent 10 years sitting at a desk can become fit and healthy.

Change Your Exercise Routine With CrossFit in Seattle

Exercise routines can become boring and stagnant. Everyone needs a healthy exercise regimen that works different muscles daily to avoid weak and underused, as well as overused, muscles for a fully functional and trained body. CrossFit has been used by many in police academies, military training, martial artists, and other professional athletes because it pulls exercises and techniques from every area to make a well rounded routine. Continue reading “Change Your Exercise Routine With CrossFit in Seattle”

NWCF Bellevue CrossFit Training for Fitness and Fun

For those who want to have the ultimate workout, they may want to give CrossFit training a try. This type of training combines speed training, strength training, plyometrics, power lifting, kettle bells, body weight exercising, gymnastics, and endurance training. How many other workouts offer this much all at once? These workouts target the major fitness areas, including cardiorespiratory, stamina, muscle strength, flexibility, power, speed, balance, coordination, agility, accuracy, and endurance. The key is to work out at least three days per week, and five weekly workouts is even better. Don’t worry. These aren’t long workouts. They usually take between five and 15 minutes to do.

Generally, Bellevue CrossFit training workouts are done in circuits, with exercises being done one after the other with very little rest time. The whole body gets a great workout, using pulling, pushing, rowing, squatting, and running movements. Because the workouts are short, there are a lot of different exercises that can be done to keep things fresh so people don’t feel like they are doing the same thing over and over again, which is what happens with other types of workouts. Some of the most popular CrossFit exercises include:

  • Power Cleans -; These exercises involve pulling a weighted bar from the floor to the shoulders, fast and hard.
    The Snatch -; Participants doing this at a Bellevue CrossFit facility pull a weighted bar quickly from the floor, all the way over their heads with their arms held straight up.
  • Burpees -; Those doing these exercises start out standing, then drop quickly to the floor and do a push-up. They then move into a squat position, and jump up to a standing position.
  • Thruster -; When doing this exercise, stand upright while holding a weighted bar in front of the shoulders. Then, squat until the thighs are parallel to the floor, and quickly stand back up while pushing the weighted bar over the head.

Anyone can do these workouts, and the more they do them, the easier the workouts will get (while still being beneficial for overall physical fitness). For more information on how to get started, contact Northwest CrossFit.