The MacTown Murph
May
27
9:00 AM09:00

The MacTown Murph

Every Memorial Day, CrossFit gyms around the nation host The Murph. This is a workout that honors fallen Navy SEAL, Lt. Michael Murphy who gave his life in service to our country during battle in Afghanistan in 2005.

Let's get together and encourage one another! This event is of no additional cost to MacTown members and is only $10 to drop-in for non members.

The MacTown Murph will offer THREE different Murph options (if none of these work, we can help you modify a workout that best suits you).

FULL MURPH (with 20# vest) - For time
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

HALF MURPH (with or without vest) - For time
0.5 mile run
50 pull ups
100 push ups
150 air squats
0.5 mile run

MODIFIED MURPH (with or without vest) - NOT for time
*Walk, jog, or run preferred distance
*Ring rows, resistance band assisted, pull up jumps
*Knee assisted push ups
*Ring assisted squats, lunges

If you plan on wearing a vest, you will be responsible for providing your own.

We would love to hear if you will be joining us! Click HERE to register on our FB event or send us an email at staff@mactownfitness.com

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Oct
14
10:30 AM10:30

TOP OF THE MIDWEST 2021

Teams of 2

Same sex M/M F/F 

Scaled

Deadlift (185/125)
Clean and Jerk (95/65))
Front Squat (115/85)
Pull-ups OR Jumping Pull ups
Hand-release Push-ups
Med Ball Sit-ups
Wall Ball (14/10)
Assault Bike

DB Clean and Jerk 35/20

DB Snacth 35/20

RX

Deadlift (225/155)
Clean and Jerk (165/115)
Front Squat (185/125)
Chest to Bar Pull-ups
Handstand Push-ups (Kipping)
Toes to Bar
Wall Ball (20/14)
Assault Bike

Bar Muscle ups

DB Clean and Jerk 50/35

DB Snacth 50/35

*Spots are Limited*

*No Refunds will be allowed, in the event of an injury or drop out you may give your spot to another team/athlete*

Workouts will be released prior to the competition 

Spots are limited, Sign up quick!

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HIGH SCHOOL/JR HIGH TRAINING
Jul
5
to Aug 13

HIGH SCHOOL/JR HIGH TRAINING

Ready to take your performance to another level? Introducing our newst high school training program. This program is very detailed and formal. I would not recommend this unless you and your kid are serious about taking their level of play to another level. We will start off in June with weekend clinics where we discuss what you can do to prepare yourself outside of the gym to better yourself for your sport. These will be scheduled in advanced. Your athlete will be given information weekly and be expected to do these things in which they are taught on their own week by week.

Once July hits and sports die down a little, we will then begin our athlete camp. This camp is 4x/week with an optional weaklink Wednsday where athletes come in on their own and attack their weaknesses on their “off day.” This camp is supervised by a coach at all times. Your kid will get special instructions and have a specific program to track their results and ensure they are impoving day to day. Our plan is to help provide snacks and food to the kids with the camp registraiton fees as well as special binders with programming and information sheets they will recieve each week. Please sign your kid up ASAP so we can split them into groups based off their summer schedule and percpective sport.

Our goal is to teach your kid the tools they may be missing to take the next step into being an elite athlete. We are not affiliated with Macomb Junior/Senior high school but we respect all that they are doing and hope that you will allow us to help improve their sports.

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Memorial Day Murph Challenge
May
31
8:00 AM08:00

Memorial Day Murph Challenge

Hey guys!! This year will be our first annual Thanksgiving 5k which we will intend to do each and every year! Come join us for some family fun which will include more than just the run. We will have games, prizes, and best of all some hefty breakfast to get you in the holiday mood! :) More details to come!

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May
3
to Jun 13

2021 SUMMER SHRED

Hello and welcome to our 2021 Summer Shred challenge!

First off, it’s important to note the goal of this challenge is not for you to starve yourself and lose weight as fast as possible. The goal is to create healthier habits and explore a different way of fitness from what you may be used to or doing already! We want to inspire you to step out of your comfort zone.

This challenge is 4 weeks long to see who can make the most OVERALL change in the month of May from May 2nd-May 30th (just in time for summer, hence the title!). NOTE this isn’t a weight loss challenge, we have a demonstration video with the inbody we will be using! We will use nutritional guidance sheets which will vary from each person to try and dial in healthy eating habits. We will also be using our handy INBODY scale to measure everyones progress through out the 4 weeks. And finally, there will be a handful of tests at the beginning and end which we will use to measure your progress as well.

Things for you to do before getting started..

  1. BEFORE/AFTER pictures - We will use these to measure the progress of our body compositions when the scale may not always be the most accurate tool!

  2. DOWNLOAD the app INBODY - We will use this before and after to try and help measure the progress of not only our weight and fat lost but also see all of our MUSCLE gains!

  3. Start shopping! The biggest mistake we make when we get busy is being unprepared. When you aren’t prepared you are more likely to make a mistake. Meal prepping is the best way to avoid the hunger monster and most importantly…SAVE TIME!

INBODY CHALLENGE VIDEO BELOW

https://www.youtube.com/watch?v=cCYdc1YnaZY

PRIZES (Still to be determined!)

1st: 1 Free month to Mactown, Gift Certificate to Local restaurant/coffee shop, Free Ascent Protein, Mactown Shirt, Mactown Shaker Bottle, Mactown bag/Stickers

2nd: 2nd choice of Gift Certificate to Local restaurant/coffee shop, Free Ascent Protein, Mactown Shirt, Mactown Shaker Bottle, Mactown bag/Stickers

3rd: Free Ascent Protein, Mactown Shirt, Mactown Shaker Bottle, Mactown bag/Stickers

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March Mactown Madness
Mar
16
to Apr 5

March Mactown Madness

Welcome to March of 2021, you made it! Now it’s time for some fun!

We are excited to introduce our first inaugural March Mactown Madness challenge. The rules are simple, if you workout you earn a point and if you pick a winning team you also get a point. To enter, fill out a march madness bracket by the deadline Monday March 15th at Midnight. You will then receive a copy of the ‘workout’ bracket to follow along with your teams and the workouts.

  • Number of reps = Point margin between winning and losing team

  • Pick the winning team = 1 Point

  • Complete the workout = 1 Point

  • PRIZES WEEK to WEEK (TBD March 16th)

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Feb
15
to Mar 14

Plank Challenge

Did you join a New Years challenge this year? Many fitness studios will offer clients a chance to get back into the gym once the new years hits to attack those new resolutions. No matter your intentions, it’s easy to get derailed for a few weeks. Not all challenges are sustainable and realistic. This challenge is both of those things and the best part is that you can do it ANYWHERE. This time of year is great to make sure you are keeping your fitness goals in check. This won’t replace your regular workout but can act as a nice compliment to your other workout/s.

Everyday (except built in rest days) for 30 Days you will hold a plank for a specific amount of time according to your current state of fitness. The calendar is simply to give you an idea on how to progress the amount of time you spend in a plank position. The goal is to continue your plank for just a few seconds every single day. You may change up the style of plank from your forearms or elbows. Are you up for the challenge?

Sign up today to be entered into winning some awesome give a ways! No strings attached, all you need to do is sign up and participate!

BENEFITS of Planking Everyday

-Improves posture and balance

-Strengthens your core

-Improves flexibility

-Reduces backache

-Improves your metabolism

-Makes your belly flat(er) ;)

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Feb
4
to Apr 1

2021 Intramural Open

Our goals at Mactown Fitness are to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring.
Every year, CrossFit runs a five-week event called “The CrossFit Open“. We are going to take the idea and make it our own. We’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get 1000 high fives from the Mactown family.
Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.
We are hoping the Intramural Open is our annual tradition at Mactown Fitness.
We’ll divide you up into three or four teams, each with a Team Captain and a funny name.
You can earn points for your team by participating (most points) winning an event (second-most points) and showing the most spirit during events.
After five weeks of intense, novel workouts, we’ll reveal the Mystery Event Six.

Our draft will happen between now and February 15. On Draft Night, you’ll be invited to Mactown to watch your name be pulled from a hat. Unlike elementary school, EVERYONE GETS PICKED. Then the Captains work hard to get you on the bus!
IF they try to recruit you before then, they’ll get a penalty..
Yep, we chose the FUN bunch to Captain, not our traditional top scorers. We want you to sign up this year; are you really going to say no to BOO? I don’t think so.
REGISTRATION
This year, we’ll be using Google spreedsheets for our scoreboard. You can also sign up for the Open at the CrossFit Games Site to check your rank worldwide.
POINTS
+1 Point – Attendance: every member of a team that completes an Open workout at Mactown each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors!
+1 Point – Top 3: every male AND female member who places among the Top 3 at Mactown for each workout (Rx only) gets an extra point for their team.
+5 Points (team) – Spirit: The team with the most noise, pride, and PRESENCE each week will receive 5 bonus points.
+5 Points (bonus) – 6th workout: see below.
WORKOUTS
In 2019, The Open will have five workouts; we have a BONUS event planned, which may take place at any time DURING the five weeks or up until a week after the last.
As usual, you can be tested at any Group time on Fridays during the Open. You can just show up at any group time at Friday to test, and we usually run another test time on Saturday/Sunday mornings. Your membership gets you into the tests (they’re just like regular workouts, but more challenging and fun.) The sixth event will be a freebie for anyone registered on any Intramural team.

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