Farewell Mattsue


I’ve been putting off writing this because I didn’t want to accept that it was really happening.  Unfortunately, it’s time to accept the reality that Mattsue is moving on to follow other opportunities and will no longer be found behind the front desk at Copperhead.


Mattuse’s started with us as a member but quickly became part of the team. Whether it was the Sicest of the Southwest competition at the Phoenix convention center or the Spartan Race out in BFE, Mattsue was always up for a challenge.

Her bubbly personality and enthusiasm is irreplaceable and will most certainly be missed. We wish he well on her future endeavors.img_5930


Thanks for everything Mattsue,

From your Copperhead family


CrossFit Golf

This workout will consist of 9 exercises (holes), each with a specific number of reps that must be hit within a suggested number of sets (par).

Record the number of sets that it takes to complete each movement.  Add those up for a total score at the end of all nine holes.  The lower your score (fewer breaks, more reps per set) the better.  Lowest score wins.

There is no time limit on the individual movements (except the bike, see below) but all 9 holes must be completed within 30 minutes.  Use your rest as you see fit.


Hole #123456789Total
MovementRing muscle upFront squat
No rack
Double under
Power snatch
Air bike
10/8 cals
Pull upDeadlift
Wall ball
Min reps per set21030310/8 cals510520
Total reps6401201540/32 cals20402560

Couple of notes:

Partial sets will not be counted on any movement.

Whether you know you can’t perform the movements/minimum reps, or it’s a strategic call (saving yourself for something else), the highest score you can receive for any hole will be 2 over par.

Air bike cals must be completed within 30 seconds.  If you want to score under par, you must keep the bike going.  For example: 10/8 cals in 0:30, 20/16 cals in 0:60, 30/24 cals in 1:30.

“Touch n go” on the snatches means that the bar can be rested at the hips or overhead, but can not come to a stop on the floor unless you’re finished with a set.  “Touch n go” on the push press means that the bar can be rested overhead but can not come to a stop on the shoulders unless you’re finished with a set.

*BONUS* For every full minute you finish below the 30 minute time cap, you may take one stroke off of your final score.  For example if you finish at 24:55, you may take 5 strokes off of your score.  If you were to finish at 29:01, you would not have earned any bonus strokes.

High bar/low bar back squats

This was originally intended to be a small blurb on the WOD page as to why we are specifying the low bar back squat in the programming.  It got a bit out of hand so this was given it’s own post.  Read on for details that lead to the conclusion of “it depends.”

high low bar squats

You may recognize this photo from the wall in front of one of our lifting platforms. From left to right, it shows the bar potions and effect on the body of the front squat, high bar back squat, and low bar back squat.

The low bar back squat is a squat variation in which the bar is placed lower on the back (as the name would suggest) and is typically accompanied by a slightly wider stance and a forward inclination of the torso.  This type of squat puts more emphasis on the posterior chain and is typically the type of squat you will see from a Powerlifter (someone who competes in the squat, bench press and deadlift).

On the other hand, Olympic Weightlifters (folks who compete in the snatch and clean and jerk) and many non-barbell athletes tend to be proponents of the high bar back squat.  The bar is placed higher up, the feet are usually under the shoulders and an upright torso is the goal.  More of the load is placed directly on the quads when the squat is performed this way.

The high bar/low bar argument is a heated one that will probably rage on for the foreseeable future.  Low bar’ers usually claim that the low bar position will lead to a higher back squat to parallel one rep max, and this can certainly be true.  High bar’ers tend to argue that the high bar position translates to a better front squat, and clean, and snatch, and vertical leap, etc. where the low bar squat only leads to a better low bar squat.

There is so much information and opinion out there on this topic that you could read for hours and end up more confused than when you started.  In the end, each variation is just a means to an end.  Both methods have their merit and can be beneficial when used correctly.  If you’re specializing in one sport or the other than it should be clear which variation you should stick to.  I, personally, will end on an exerpt from this 70’s Big article.  When asked “which method should I use?”

It doesn’t fucking matter. Seriously.

…just pick one and do it at least twice a week.

Who’s Murph?

Every year around Memorial Day, CrossFit affiliates around the world start talking about “Murph.”  What’s the deal? Who is Murph?  Why do this specific workout on Memorial Day?  These and other questions are addressed below.

Who is Murph?

Lt Michael MurphyThe “Murph” we refer to is Lt. Michael P. Murphy.  He was a Navy SEAL who was killed at the age of 29 in Afghanistan. He died during an operation where he and his team were severely outnumbered.  Muprh put himself directly in harms way in order to give the rest of his team an advantage.  From the Navy SEAL website,

For about 45 minutes, the men fought on, as ammunition ran low. Three SEALs were wounded by gunfire or rocket- propelled grenades. One screamed, “I’m hit!” Murphy yelled back, “We’re all hit! Keep moving!”

LT Murphy climbed to higher ground and into the open to make an electronic call for help. Despite his severe wounds, he completed the call and continued fighting, exhorting his men to escape while he held off their attackers.

The four-man SEAL squad courageously fought on alone. Michael Murphy, Matthew Axelson and Danny Dietz were killed in the fierce firefight as they provided protective fire that allowed a fourth squad member (Petty Officer Marcus Luttrell) to escape. Wounded in both legs, Luttrell walked several miles and was hidden and protected by an Afghani shepherd until U.S. commandos rescued him July 3, 2005.

The movie “Lone Survivor” is based on his team’s operation.

What is Murph?

Now that you know the man, here is the workout.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Why Murph?

We perform these workouts to honor those who have made sacrifices while protecting our way of life.  The workouts are named after fallen heroes so that they are remembered.  They deserve not to be forgotten and this is one way to hold their memories close.

Summing it up

Hero WODs represent more than just the programmed movements. These workouts are a way to remember those who have sacrificed to preserve our way of life.  We always want to do well but what matters most is the effort.  Show up, put in the work, honor the heros.  That’s what it’s all about.


David Glasser fundraising car wash

david glasser

As many of you know, Phoenix Police Officer David Glasser was killed last week in the line of duty.  A 12 year veteran of the Police force, he was known as a good Cop and good man.  What makes this senseless loss even more tragic is that he is survived by his wife and two young children.

We want to call on the strength of the community in order to rally around and support the Glasser family.  We’re planning on hosting a fundraising car wash on Saturday, May 28th.  All proceeds will benefit Officer Glasser’s wife and children.

Fundraising car wash for the family of Officer David Glasser

Saturday, May 28th starting at 8am

To help support the Glasser family in this difficult time.

How can you help
Stop by and get your car washed and donate.  Stop by and don’t get your car washed and donate.  Stop by and help wash cars.