Challenge by: CrossFit Tysons Corner
Murph Countdown Nutrition Challenge

Every year, CFTC participates in the Murph Challenge fundraiser. For 2019, we're combining this great cause with a nutrition challenge. As we progress in our knowledge of nutrition as a gym, we want to emphasize that nutrition challenges are less about being perfect with eating clean for 10 days with no mistakes but understanding our bodies and enjoying the foods that are important to us in a way that builds our athletic and aesthetic goals. 

For this challenge, we will have a final body composition scan provided by CompositionID. The purpose of body composition is to have a method of measuring your progress throughout the year, and an extra quantitative way to hold yourself accountable. For those who previously did a nutrition challenge, you will have a history of your results that continues with this scan. If you have done a nutrition challenge at CFTC last summer, you will be able to track your progress from last year.

In addition, there will be a kickoff nutrition seminar on Sunday 4/14 at 10AM to learn the basics of nutrition and to get a starting point for your macro targets. For those that can't make it, we will make a recording available of the highlights.

For challenge details and to sign up,

  1. Purchase a ticket -  by Wednesday 4/10 (click Register button)
  2. (Optional) Register for the Murph challenge t-shirt / fundraiser - from 4/1 - 5/12
  • Body composition screening provided by CompositionID at the conclusion of the challenge. 

    • End of challenge scan: Friday, May 24, 4PM - 8PM.

      • If this date doesn't work for you, please let us know in the sign-up survey.​​​​ ​​​​​   ​​​​​​​​​​​​

  • 6-point daily system
    • Point 1: Log food in myfitnesspal (iphone | android) and take a screenshot of your macros.

    • Point 2: Macro nutrient breakdown is within 5% for carb/protein/fat macros based on starting calculator - choose high protein option with target body fat. We will explain more during the kickoff seminar.

    • Point 3: Perform CFTC workout (5 days a week) or mobility (1-2 days a week)

    • Point 4: Drink at least one quarter of your body weight in ounces of water

    • Point 5: No added sweeteners or alcohol - honey, stevia OK with the goal of staying within macros

    • Point 6: 2 cups of multicolored veggies daily

  • 1 weekly cheat meal: 1 meal per week where you don’t have to worry about logging what you eat or adhering to the other rules, including alcohol. (1 meal equals a 3-hour window.)

  • Weekly recording of progress photos and measurements

  • Point tracking using the Wodify Rise app (android | iphone)

  • Kickoff nutrition seminar

  • Periodic nutrition tips

  • Cost:

    • $75 per person 

    • $105 per person - non-member option

  • Unofficial bonus points - if you’ve never done a nutrition challenge before, we recommend limiting the following to understand how your body responds: limited dairy, legumes, grains, and bad oils (vegetable, canola, safflower, grape seed, soybean, cottonseed, corn, flaxseed)

  • Prizes! - The best prize is your improved body composition... but, if that's not enough, there will be a few awards based on most consistent participation and evidence of body composition improvement:

    • 3 awardees - $50 No Bull gift card

    • 2 runner-up prizes: Choice of gym swag up to $30 value 

#WodifyRise #murphcountdown

What type of body composition technology will be used to determine percent body fat and lean mass?

DexaScan allows you to discover your percentage of body fat, and how much fat mass versus lean mass you have in your total body. You’ll also be able to see your left versus right symmetry, so you can learn how injuries or overcompensation might be affect your performance.

DEXA scan also showcases a bone density analysis, so if you’re at risk of osteoporosis, you'll know right away. You’ll gain access to a better picture (and real, measurable data) of what your body really looks like.

Knowing your composition enables you to:

  • See how your fitness and diet regimen affects different areas of your body
  • Compare your metrics to others in your age group, gender, and ethnicity
  • Uncover health risks that might surprise you (e.g. osteoporosis, high % of visceral fat)

What does the cost get me?

The challenge cost allows for the after scan, coordination using the Wodify Rise app, weekly nutrition tips, and individual consulting with CrossFit coaches.

I'm not local. Can I still do the challenge?

If you would like to participate remotely, you will still need to be local for the before/after scans or find an appropriate substitute. We will accommodate your schedule to arrange these sessions.

What if I have doctor prescribed guidelines that conflict with the challenge rules?

Listen to your doctor. Let the coaches know as many specifics as you’re willing to share prior to the challenge start and do not penalize yourself for the rule in conflict.

What if I want to do the nutrition challenge without the body composition?

Simply put, the answer is no. Based on the challenges we've run in the past, people who are invested financially and mentally have the best results. You always have the option not to look at the body composition results - the data will always be helpful to your time at CFTC regardless if you see it or not. 

What if I am not currently a member and want to do the challenge?

You can sign up for an 6-week membership ($285) that coincides with the challenge here or purchase the non-member ticket.

Mon, April 15, 2019 - Mon, May 27, 2019 Eastern Standard Time
CrossFit Tysons Corner
CFTC focuses on general physical preparedness, getting you ready to tackle anything life brings your way. But what is forgotten is that nutrition is the foundation of CrossFit. Get the appropriate amount of carbs, fat and protein, limiting sugar and then experiment with small changes from there.

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