"A Community that SWEATS Together, STAYS Together."

We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.

HOT TOPIC: Memorial Day "Murph"

Image courtesy BoxLife Magazine


BCF CrossFit Members


“Murph” CrossFit Hero WOD


The Farm


Monday May 27 @ 9-11am - Athlete briefing 8:30am


Michael Patrick "Murph" Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War [1]. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on 28 June 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

The U.S. Navy ship USS Michael Murphy, and several civilian and military buildings have been named in his honor.
Content courtesy Wikipedia

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Content courtesy CrossFit.com


This year will be our first Murph at The Farm. We’ll be running heats every 30 minutes - please sign up for a heat as soon as you arrive and plan on arriving thirty minutes early. We’ll be running on the road, please run against the traffic. You can divvy the push-ups, pull-ups and squats however you wish. Strategies will be provided for you to pick your poison of choice. 

Concerned Murph could be too much for you? In true CrossFit style, this WOD is scalable to any athlete’s current fitness needs. If you are concerned speak with a coach about these options.

Afterwards stick around for a post-Murph BBQ! Please bring your own meat and beverage, and a side dish to share. A grill will be available for grilling. Feel free to invite the fam and bring games!

May Athlete of the Month- Nicol Dorciak

Tell us a little about yourself and family- Hobbies, interests, where you grew up, occupation, etc.

I was born and raised in Hillsboro Oregon, where I have lived in the same house my whole life. My family consists of two amazing parents, Walter and Bozena, a brother by the name of Martin, and our dog Coco. A few years before I was born, my parents moved to Oregon all the way from Slovakia, leaving behind all of their family because my dad was offered a job here. It was a tough choice for them to make, but they felt as if the states offered more opportunities. As I grew up, most of my life consisted of dance. I started dancing at the age of 3 and continued with it until the age of 17, when I decided to stop to enjoy my senior year of track. I did everything from ballet, hip hop, jazz, contemporary, and tap. When I started high school at Liberty in Hillsboro, I decided that I wanted to try out a new sport. I ultimately settled on track and cross country. My main events were sprints, hurdles, and jumps, with a focus on the 300 meter hurdles. I had the opportunity to compete in the State Championships during 3 years of high school track in both the 300 meter hurdles and the 4X400 relay, and I made it to the podium for all of my events. Now I mainly just run for fun, take dance classes whenever I have free time, enjoy CrossFit, go on hikes, and hang out with friends/family. After graduating from Liberty in 2017, I began college at UO.  This past year, I transferred to Lewis and Clark college where I am currently studying economics.

How did you hear about BCF and what made you want to join?
 What motivates you to come to the box week after week?

I heard about BCF from Sam Goovaerts, who I knew in high school, but we didn’t become really good friends until UO. I had to finish the final Open workout of 2018 somewhere, and he suggested that I come to BCF. The community at BCF is something special, and I instantly felt accepted since the first time I came in. Since I was moving back to Portland for school, I knew that I was going have to find a gym in the area. I tried a couple places a little closer to home/school, but nothing compared to BCF. I have always enjoyed being physically active, and coming to the gym is something that has become a part of my lifestyle. I don’t really think about "going" to the gym, it is just something that I do because I enjoy it.

What are your goals? Personal, professional, and/or athletic?

My biggest goal at the moment is to graduate from college, obtain a Bachelors in Economics, and possibly pursue a Masters of Science in Finance. Then, I would hope to get a job somewhere, but don’t really know what I want to do after graduating or where I want to go. Athletically, I want to try closing the gap between Sam and I, maybe get better than him one day LOL JK. Honestly, I would just like to get more comfortable with gymnastic movements specifically (i.e. muscle-ups/butterfly pull-ups), and would also like to make more gains in my lifts. Sometimes it is hard to be patient, but I know with the programming at BCF that I will get there!

What is your favorite lift, movement or WOD? Least Favorite?

My favorite movements in CrossFit are toes to bar, box jumps, box jump overs, handstand pushups, running, and burpees. My least favorite movements would have to be thrusters, snatches, wall balls, assault bike, and chest to bar pull-ups. I’m indifferent on everything else!

What is your proudest CF moment?

My proudest CrossFit moment is getting Athlete of the Month before Sam LOL. Actually, the thing I am most proud of in CrossFit is looking back at the progress I have made. Before starting CrossFit I couldn’t do a strict pull up, struggled to back squat anything heavier than my body weight, and there were many other movements that I was unfamiliar with. Now, I can do so many more things I never thought were possible for me, and it is very exciting to see the progress.

What is one tip you would give someone who is interested in CrossFit or new to CrossFit? Biggest impact CrossFit has made in your life? 

I had always been active and athletic, but I was super intimidated when I first walked into a CrossFit gym. I had told Sam that I was interested in trying a class with him at Lane 5 in Eugene. One day, I did and it was the best decision I ever made! I remember the first workout was a sprint that included thrusters and burpees. I thought it was one of the hardest things I had ever done, it felt comparable to an all out 400m sprint. Even though it was hard, it just made me want to come back, and try more. Every gym that I have been to has an accepting community,  and helpful coaches. Everyone wants to see you be the best version of you! Having that support has been so motivating. The biggest impact that CrossFit has had on my life is through this journey Sam and I were able to become best friends. I am super grateful that CrossFit has brought us together, and that I have been able to build relationships with everyone at the gym!