Murph is a powerful tradition at Breathe CrossFit—a chance to honor Lt. Michael Murphy and all who’ve sacrificed for our freedom. This year, at 22 weeks pregnant and recovering from the flu, Coach Toni is honoring her body too. In this episode, she shares how Murph can be modified for anyone, and why this workout is about more than just reps—it’s about heart, intention, and showing up in your own way.

Toni reflects on what it’s been like training through the first 21 weeks of pregnancy. From shifting goals (like letting go of pull-ups) to adjusting workouts based on how she feels, this episode shares practical insight for women navigating fitness while expecting. Learn how habits like hydration, sleep, and strength work can make pregnancy (and postpartum recovery) smoother—and why it’s okay for your workouts to change as your needs do.

In this episode, Toni breaks down a critical topic—how to prevent injuries, how to handle them when they happen, and what to do once you’re healed. From strength training and hydration to sleep and mindset, this episode is packed with practical advice that applies to everyone, whether you're an athlete or work a physical job. Don’t wait until it’s too late—tune in and learn how to protect your body for the long run.