RockPile Athletics: CrossFit + Bootcamp

We see you. We love you.

LFG!!!

Congratulations to the of who completed the today❤️‍🔥✨

MURPH 2026

Honor the legacy🇺🇸

MURPH Challenge 2026

Join us at RockPile on May 23 for one of the most meaningful workouts of the year. The Murph Challenge is more than just a workout — it’s a global movement that embodies sacrifice, dedication, resilience, and community.

When the workout gets difficult, remember this is one small way we can continue to HONOR the life and legacy of LT Michael P. Murphy and all the members of Operation Red Wings.

The Murph Challenge is the ONLY official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. Since 2014, Forged® has raised over $2,250,000 for the Foundation through the support of participants around the world.

Class Times:
• 7:15am
• 8:30am
• 9:45am

Self-led make-up option:
• Sunday 5/25 at 9:00am

Workout Options:

HYROX Murph
1 mile run
100 Wallballs (14/10)
200 Burpees
300 Lunges
1 mile run

RX Murph
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile run
Partition reps as desired
Optional 20/14lb vest

Intermediate
1 mile run
50 Pull-ups
100 Push-ups
150 Air Squats
1 mile run
Partition as desired
Optional vest

Beginner
800m run
10 rounds:
5 Ring Rows
10 Push-ups
15 Air Squats
800m run

No matter your fitness level, there is a version for everyone. Come challenge yourself alongside your community and honor the legacy.

PRIDE AT ROCKPILE🪩

This June, we’re celebrating community, movement, inclusion, and showing up for one another — inside and outside the gym.

Join us all month long for:
🏳️‍🌈 Pride shirts
🏋️ Pride WOD
🎉 Buffalo Pride Parade
❤️ Fundraising for the OUT Foundation

We’re proud to support organizations creating safe, welcoming fitness spaces for the LGBTQ+ community and allies everywhere.

✨ Shirt orders due 5/14
✨ Pride WOD: Saturday, June 6
✨ Parade meetup at Bryant & Elmwood at 11 AM, Sunday, June 7

Let’s sweat with purpose, celebrate loudly, and Keep OUT Moving

Challenge accepted & Results locked in ⛓️

Shoutout to everyone who repped their team today and cruised through our sim🌶️

Incredible showing by today’s teams & can’t wait to see everyone competing in the next few races ✨

HYROX DOUBLES SIM – THIS SUNDAY (May 3) 💥

Grab your partner and get ready to race — heat times are still available!

💲 $0 for Members
💲 $50 for Non-Members

Study the race. Know the details:

Start with 1k Run
1k Ski
8 Lengths Bear Crawl Sled Push (225/170)
8 Lengths Sled Pull (225/170)
13 Lengths Burpee Broad Jumps
1k Row
26 Lengths Farmer’s Carry (53/35s)
120 Stationary Sandbag Lunges (45/25)
100 Wall Balls (14/10)
➡️ 1k Run between every station
This is your chance to experience the grind, strategy, and intensity of a HYROX-style race 👊

⚠️ Important:
Arrive early
Warm up as needed in designated areas
Athlete briefing starts 20 minutes before your heat time
Lock in your partner, pick your heat, and let’s get after it.

HAPPY BIRTHDAY ✨

The OG CrossFitter, Queen of adding weight to your bar & Social Events Coordinator. You may be another year older but your knee sleeves will never go out of style.

Thank you for all that you do for - The world needs more of you!

📢 Reminder to Register for our doubles simulation on May 3!

There are plenty of spots left across various heat times so grab your partner & click to register in the app.

New here? DM us and we’ll get you setup🖤

‼️‼️MERCH DROP‼️‼️
Our first ever training club top drops at the event! With just 25 unisex tshirts & ladies crops, you won’t want to miss this. Perfect for race day & official NYC race!! Besides, look how cute our lil Rock babies look racing🖤🪨 Shout out to the artist

Tap in - you know what to do!

Flag Football Strength Training is here‼️

We’re kicking off small group sessions starting April 29, built specifically for Buffalo United Flag Football athletes who want to translate gym work directly to on-field performance.

This isn’t a league-run program — it’s something we’re offering as a sponsor because we’re invested in seeing the league improve, compete, and stay healthy all season.

Schedule:
Wednesdays — 6:30 PM
Saturdays — 9:45 AM
(Thanks to all who completed the survey🖤)

Membership options:
• 1x/week — $104
• 2x/week — $187
(10% league discount already included)

Spots are limited to keep sessions focused and high quality.

DM for the registration link or ask questions. Spots are limited!