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Mary Carroll

No matter what your mind is telling you about Murph, it’s not true. Your body can do anything as long as you have no injuries! It doesn’t matter your age, conditioning, new to Crossfit or terrible at running. It’s about finishing the WOD, not finishing first just doing every rep. Let go about how much it is, you can only take one step, one breath, one rep at a time. Intellectually, chip away at the reps, by 10’s or 20’s. You will be surprise how quickly the reps add up. It’s a mind game kind of WOD! You can do it!


Scott Kogler

2016 was my first Murph. I’d been at CF100 for just a year. I was still learning the workouts, the skills and to be suspicious whenever Marcela says ‘it’ll be fun’. On the surface it was straightforward; a run, body weight movements and a run. Stuff I could do. And when folks who’d done the Murph before talked about it I sensed respect, anticipation and anxiety all at the same time, a challenge. I wanted to prove to myself I could do it too. It’s a milestone workout, like finishing a CF Open workout.


The worst advice I got for last year’s Murph was from my own inner voice telling me to wear a weighted vest. That it would somehow make the ordeal, er…experience, more fun. If I had a do-over I’d ignore that voice for my first Murph. The workout is hard enough as it is.


The best advice I got last year was to break it up into small pieces. Go as fine as you need. There’s no clock, it’s just you against you. I went with the popular 20 Cindy’s plan. Even so, by the middle teens I needed several pauses to get through 10 pushups. The pushups wrecked me.


I did it. I’ll do it again this year. You can do it too. And when it starts getting hard, count by two’s.

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Two CrossFit 100 teams competed at CrossFit Kenosha’s Spring Throwdown on May 6. Izzie and Jessie just missed the finals in 6th place for the Women’s RX division. Jens and Brett held their own in Men’s RX coming in 8th for the day.

Some highlights of the day included Izzie’s 3-rep split jerk at 155#, the guys finishing a nasty pistols/power clean wod under the time cap and the girls sprinting to 3rd place in a burning five minutes of thrusters and burpees.

Anyone interested in competing locally (Scaled or RX)? Stay tuned for info about upcoming competitions in our area!







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Sara L.

I have been a loyal CrossFitter for 6 years! I have maintained my CrossFit loyalty to CrossFit 100! All the members have become like family to me;-)
I enrolled in my First LuRong Challenge approximately 5 years ago. Why did I enroll and what keeps me coming back for more?
The LuRong Challenge is a team challenge that holds you accountable for checking in with not only your Fitness, but also your nutrition/diet. LuRong works hard during the challenge to help educate on proper diet, and challenges you to make the healthiest choices for a better you!


Additionally, the LuRong Challenge fitness portion has proven to me time and time again to challenge and push me to give every last ounce of energy to achieve PR’s, beat my times, etc!


If you are up for a Challenge both Nutritionally and Fitness…join the LuRong Challenge.


Katie C.

In 2013 I took a leap of faith and followed Marcela in to the Lurong Challenge. I was so nervous to fail. I realized that I had spent nearly my entire teen and adult life being unhappy with my nutrition and my body, so why not just try?  I promised myself I would fully commit to the (at that time 7 week) challenge.  While it wasn’t easy, it WAS life changing. Even after the challenge I kept up a clean/paleo lifestyle for nearly 1.5 years. I had never felt stronger or better about myself. My mind was so sharp, I slept like a log and the best part I NEVER craved sugar. In fact, when I would even attempt to eat fake/sugary food I would spit it out because the taste was so foul. I never thought I could be like this. As time passed, I slipped here and there, more and more often. Unfortunately now I no longer am disgusted by sugar, in fact I am back to craving it. So I am doing the Lurong Challenge all over again, because I WANT to be held accountable so I can reset myself to the dedicated state that brings out the best of my abilities. It is the only thing that I know works for me. I love the competition portion of it…it keeps me engaged. Every time an opportunity to cheat arises, it is much easier to abstain knowing that eating it would mean you need to fess up at the end of the day. It’s 5 weeks, you can do anything for 5 weeks!


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When I initially heard about the Open I had no intention on participating. Competitions typically make me very anxious and I had zero desire to put myself through that. Well…peer pressure is a funny thing and before I knew it, I was signed up. To be honest, I had no idea what to expect. As the Open approached I started researching past years, trying to grasp what I was in for. I learned quickly that no amount of research could prepare me for what I was about to experience.

17.1~ The Big Day~
What a strange experience. I walked in the gym and felt instantly overwhelmed. So many people and a bit chaotic. I had a weird mind-set that day. I didn’t have any sense of urgency. I was only concerned with finishing under the time cap. When my heat was over, I did finish under the time cap (barely). At the time I felt satisfied. Until I went home that night and reflected on my first event. I was not satisfied anymore. I was really frustrated at myself for not pushing harder and trying to get a better time. I physically had it in me, but mentally I stopped myself. #1 Lesson…Do not let your mind bully your body. If there’s more fuel left in the tank, run it until it’s empty.

For the upcoming weeks I had a different attitude. I couldn’t wait until Thursday nights @ 7:00 to find out what kind of hell we had in store for us. I was pretty unproductive at work on Fridays. I found myself constantly on-line trying to strategize for the next event. As Mike Tyson once said “Everyone has a plan ’til they get punched in the mouth” 🙂 That pretty much summed up 17.1-17.5 All the Friday research went out the door when that timer started.
As each week went by I would find myself frustrated at my performance. I would reflect on how I could have done better or pushed myself harder.

As I’m writing, I can’t help but think that this sounds like a bunch of negativity. Well, the reality is the Open in hard. It’s hard not only physically but mentally.
Was I happy when it was over? You bet I was.
Will I do it again in 2018? You bet I will!!!!

See, even though I didn’t love participating in the open I LOVED what I learned about myself during that 5 weeks. I LOVED hanging out with other CF-100 members and supporting each other. I LOVED learning what weaknesses I needed to improve on. We train hard all year, but I believe you need to be part of the Open to see just where you stand. I now know what I need to work on for next year. I have goals set that I wouldn’t have had, had it not been for the Open. For me, I want to be able to compete next year RX. That’s a big goal but I have a year to do it. This year I did every week “scaled” as for there was always one move that I couldn’t do RX. My drive comes from competition with myself. For others, that drive might come from competing against other people. In either case that drive pushes you to be better than you were yesterday. Open or not, that should be something we all strive for. Let’s be better than we were yesterday!!

As a side note: MY favorite part of the Open was watching the “Dottirs” compete 17.5 in Madison. A selfie with Sara Sigmundsdottir was a pretty big deal!!
Till next year…….

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I joined CrossFit 100 last October, and had not previously been involved with CrossFit elsewhere.  So 2017 was my first and only experience with the Open, and I did not know what to expect.  To put it mildly, I was very pleasantly surprised.


CrossFit regularly provides a positive and encouraging atmosphere, but the Open is a whole different animal.  It takes positivity and encouragement up to 11.  The way people stuck around, even after their work was over, just to encourage others was awesome.  On the surface, sure, it’s competition, but on Friday nights everyone’s in it together, strategizing about the best way to break up reps, serving as a judge for one another, or just generally trying to get through those unreal workouts.


And those workouts!  As terrible (in a good way . . . mostly) as they were, each one had its memorable moments.  In 17.1, Herb’s time was incredible.  The guy can MOVE.  17.2 – remember Colin’s hands after those C2Bs?  Pretty gross.  But a testament to how hard that dude was working.  17.3 – Douglas helped me get a P.R. on my overhead squat.  Thanks again, Douglas!  (He also no-repped Jens during the movements demonstration, which was hilarious).  17.4 – the number 55 is forever wrecked for me.  But it’s hard to forget Roger and his 8-foot wingspan rowing at about five calories per pull or Jessie doing countless HSPUs (actually, come to think of it, someone should probably check on her, she might still be going . . .).  And finally, 17.5.  Thrusters and double-unders.  10 rounds.  Because, why not?  John H.’s score tied him for third in the State of Wisconsin.  Enough said.


I know I’m forgetting a lot of good stuff from this year’s Open (Brenda’s unmatched team spirit, that foundationally unsound human pyramid we made, etc.), but if you haven’t done the Open in the past, I’d strongly encourage you to give it a try next year.  It’s tough, but don’t be intimidated by the workouts.  I scaled it every week, and enjoyed it all the same.


Looking forward to the Games this summer, and next year’s Open!