Signature Programs
Beyond the standard training floor, these are the programs our community rallies around. Challenges, strength, movement, and wellness all under one roof.
Murph Challenge
The "Murph" started as a CrossFit Hero workout. This is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
This workout itself was Michael’s favorite workout to do, so every year, athletes around the world pay special tribute to Lieutenant Murphy by joining together and completing this workout. The Murph will take place on Memorial Day, simultaneously with gyms and fitness centers across the globe.
When: Memorial Day
Level: All Levels Welcome
Format: Group Event
StrongHER
StrongHER is a dedicated strength training program built for women who want to lift heavier, move better, and feel powerful. Designed with progressive programming, expert coaching, and a community that shows up for each other — this is your space to get strong on your terms.
Schedule: Fall, Winter, Spring
Level: Beginner – Intermediate
Format: Small Group
Walk/Run Club
Whether you're building your base, training for a race, or just need a reason to get outside — Walk/Run Club is your crew. We meet weekly for guided routes at all paces. No pressure, no cutoffs, just movement and good company. New members always welcome.
Meets: Paused
Pace: All Paces
Cost: Free for Members
Wellness Workshops
Performance doesn't stop when training ends. Our Wellness Workshops bring in expert voices on nutrition, recovery, mobility, sleep, and mental performance — giving you the tools to support your training from the inside out. Workshops are open to all members and held throughout the year.
Format: In-Studio Events
Topics: Nutrition, Recovery & More
Cost: Varies
2027 Memorial Day Murph Challenge
At SHC, we encourage all of our members to either complete the traditional workout or participate utilizing modifications to promote an inclusive, supportive, motivating challenge for everyone.
All participants will receive the official Murph Challenge Finishers shirt.
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
FAQ's
1 Mile Run
300 Squats
200 Push-Ups
100 Pull-Ups
1 Mile Run
(with or without 20lb weighted vest)
1 Mile Walk/Jog/Run
300 Squats
200 Push-Ups/TRX Chest Press or Elevated Push-Ups (using plyo box, wall, etc)
100 Pull-Ups/Assisted Pull-Ups/TRX Rows/Lat Pull-Downs with long band
1 Mile Walk/Run/Jog
No! We are offering plenty of options to create a “pull” exercise that you can substitute for pull-ups. When you register, you have the option of selecting the “Modified Murph”. This will assure that you have access to TRX and other equipment to assist you with pull-ups, rows, or a combination of the two!
Absolutely! Whether you choose to do the modified version the day of the Murph, and/or work with a Personal Trainer in the months prior, we will meet you wherever you are in your fitness journey. If you are interested in working with a Personal Trainer to prepare for the Murph, just fill out our Personal Training Inquiry Form HERE
Absolutely not! The Murph Challenge is all about pushing yourself and supporting a GREAT cause. Most participants choose not to wear the vest their first time (or even every time) and there is nothing wrong with that at all! You will still be able to say you completed the Murph Challenge!
Once everyone is registered, trainers will put together waves of participants, so everyone has an opportunity to do the Murph at a time that works for them.
Please wear workout clothes and appropriate shoes for the walk/jog/run. Bring a water bottle and a sweat towel. If you plan on using a weighted vest and have one, please bring it. If not, no problem. Either skip the vest, or we will have one for you to use!
StrongHEr
This 10-week strength training program is designed specifically for women who want to build confidence, strength, and consistency in their wellness routines. This program focuses on teaching the foundations of strength training while helping participants safely and effectively incorporate resistance work into their lifestyle.
Throughout the program, participants will learn proper technique, movement mechanics, and the key components of strength training, including progressive overload, balance, and stability. Each session is led in a supportive, inclusive, and encouraging environment that prioritizes safety, education, and fun, making strength training accessible for all experience levels.
StrongHER Level 1:
-
Intended for Beginners, those returning from a break or wanting to improve form and gain confidence
-
Finish the workshop with the knowledge, ability and program to continue to Strength Train on your own or join Group Strength classes.
April 6th - May 25th
Tuesdays at 5:30pm or Thursdays at 10:00am
Workshop Price
$200 for Members / $245 for Non-members
*Nonmembers are subject to a non-refundable registration fee
Registration opens March 17th at 1pm
StongHER Level 2:
-
Focus on Challenging Muscles through Gradual Increases for improved strength & muscle mass.
-
Intended for those that have completed the Intro workshop or with some experience strength training.
-
Also great for GroupEx participants looking to push through plateaus.
-
Learn the basics of TRX Suspension Training and work with Dumbbells and Kettlebells
April 6th - May 25th
Tuesdays at 6:30pm or Thursdays at 11:00 am
Workshop Price
$200 for Members / $245 for Non-members
*Nonmembers are subject to a non-refundable registration fee
Registration opens March 17th at 1pm
Walk/Run Together
Let’s lace up and get moving! This 45-minute group run/walk starts in the SHC lobby, where members will receive a designated route before heading out at their own pace. Whether you’re training for a race, enjoying a power walk, or just looking for a fun way to stay active, this is a great chance to move together and enjoy the outdoors. An SHC Trainer will be present for support, motivation, and encouragement along the way.
FAQ's
