Your First 90 Days at CrossFit Murrayfield: From Beginner to Confident Member
28/08/2026
Your First 90 Days at CrossFit Murrayfield: From Beginner to Confident Member
Starting CrossFit can feel like a big step.
Especially if you haven't trained for a while, you've never lifted weights, or you simply don't know what to expect.
That's why at CrossFit Murrayfield, we don't just throw you into a class and hope for the best.
We have a journey that takes you from your first conversation with us, through our Beginners Programme, into regular classes and then to your first 90-day review.
The goal is simple.
We want to know where you are now, where you want to go, and help you make progress towards it.
Step 1: Your No Strings Intro
Everything starts with our No Strings Intro, or NSI.
This isn't a workout.
It's a short conversation at the gym where we get to know you and, just as importantly, you get to know us.
We'll talk about why you're looking to start training.
Maybe you want to lose body fat.
Maybe you want to get stronger.
Maybe you're training for an event.
Maybe you've noticed you're not as fit or strong as you used to be.
Or maybe you just want to feel better, have more energy and enjoy training again.
We'll also talk about your training history, any injuries or limitations and what's stopped you making progress before.
We're not trying to squeeze everybody into the same box.
We need to understand what you're actually trying to achieve first.
Step 2: Your Beginners Programme
If you've never done CrossFit before, the next step is our Beginners Programme.
This is where we teach you the foundations.
You'll learn movements such as squatting, hinging, pressing and lifting.
We'll introduce you to some of the equipment and terminology you'll see in normal CrossFit classes.
But we're not trying to teach you everything in a couple of sessions.
That's impossible.
We're giving you enough knowledge and confidence to enter regular classes safely.
The coaching doesn't stop when the Beginners Programme finishes.
That's actually where it starts.
Step 3: Joining Regular Classes
Once you've completed the Beginners Programme, you'll move into normal CrossFit classes.
This is where you'll start putting everything into practice.
And you're not expected to keep up with somebody who's been training for five years.
We scale the workout to you.
That could mean changing the weight.
Changing the number of repetitions.
Changing a movement.
Adjusting the range of motion.
Or sometimes giving you a completely different movement if that's the better option.
You're still training alongside everyone else.
You're just doing the version that's right for you.
As you improve, we progress those movements.
Step 4: Learning What You're Good At
Fitness isn't just one thing.
Being able to run doesn't necessarily mean you're strong.
Being strong doesn't necessarily mean you have good cardiovascular fitness.
And being able to work hard doesn't automatically mean you move well.
CrossFit looks at different areas of fitness including strength, stamina, endurance, flexibility, power, speed, coordination, agility, balance and accuracy.
Over your first few months, we'll start learning where your strengths and weaknesses are.
That's useful because now we're not guessing.
We can start making your training more specific to you.
Step 5: Tracking Your Training
One of the biggest mistakes people make in the gym is training without tracking anything.
They work hard, get sweaty and go home.
But six months later, they don't actually know whether they've improved.
We want you to track your workouts and lifts.
That gives us something to compare against.
If you lifted 40kg when you started and you're now lifting 55kg, that's progress.
If a workout took you 15 minutes and three months later you complete a similar workout in 12 minutes, that's progress.
If you're now using a harder version of a movement, that's progress too.
Not everything needs to be about the scales.
Step 6: Nutrition and Body Composition
Training is only one part of the picture.
If your main goal is fat loss, building muscle or changing your body composition, we also need to look at nutrition.
You can get much fitter by training regularly without necessarily changing how you look very much.
Those are two different goals.
If body composition matters to you, we can help you understand things like calories, protein, food choices and habits.
We also have our InBody scanner, which allows us to look beyond just bodyweight.
We can look at things like body fat and muscle mass and track how these change over time.
That gives us much better information than simply standing on the bathroom scales.
Step 7: Building Habits Outside the Gym
Three or four hours of training each week can't fix everything you're doing during the other 160-plus hours.
So we also look at the basics outside the gym.
Sleep.
Daily movement and steps.
Hydration.
Nutrition.
Recovery.
Stress.
None of these things are particularly exciting.
But they make a massive difference when they're done consistently.
Sometimes the thing holding somebody back isn't their workout at all.
Step 8: Your 90-Day Review
At around 90 days, it's time to sit down again.
This is important because the goal you walked in with might not be the goal you have now.
Maybe you originally wanted to lose weight but you've discovered you love getting stronger.
Maybe you've decided you want to do your first CrossFit competition.
Maybe HYROX has caught your attention.
Maybe your goal is simply to keep training three times a week because you feel better than you have in years.
We review what's happened.
What has improved?
What hasn't?
Are you training consistently?
Are there areas of fitness that need more attention?
Does your nutrition need work?
Do we need to add some specific strength or skill work?
And most importantly:
What are we working towards next?
From there, we can set the direction for your next 90 days.
It's More Than Just Giving You a Workout
The workout is important.
But a workout by itself isn't a plan.
We want to know your starting point.
We want to understand your goal.
We want to teach you how to train properly.
We want to track whether you're actually improving.
And every 90 days, we want to check that we're still heading in the right direction.
Think of it like this:
Your goal is the destination.
Your assessment tells us where you're starting from.
Your training is the vehicle that gets you there.
Without knowing the first two, we're just driving around hoping we eventually end up somewhere useful.
That's what your first 90 days at CrossFit Murrayfield are about.
Not becoming an elite CrossFit athlete in three months.
It's about learning, building confidence, understanding your body, creating better habits and putting the foundations in place to keep progressing for years.