ONE WEEK UNTIL MURPH! — Crossfitcove



As you know, Murph is just one week away, and nothing is more critical to success for that particular WOD than good hydration AND proper nutrition (both before AND after the workout). That doesn’t mean chugging a gallon of water the hour before you start the first run and cracking a light beer when it’s over!  It means hydrating and fueling your body over time leading up to AND AFTER the workout with WATER.  Without proper hydration and nutrition, injury risk skyrockets for everything from cramping and strained muscles all the way to Rhabdo (more to come on this over the coming days along with nutrition advice).

For the next week we are asking EVERYONE to drink half of their body weight in ounces of water each day!  That includes the week leading up to Murph and three days after.  To determine your hydration needs, calculate your body weight in pounds, divide it by 2 and drink that many ounces of water each day. There is such a thing as drinking too much water, so if you weight more than 200lbs, you’re probably good at capping at 100 ounces.

We all know water and proper hydration is ‘good for you’, but for all of us at the Cove, it is ESSENTIAL.  We move more, sweat more and lift more than the average bloke and our bodies need more than, well,  the average.  Plus, all of that hard work in the box will be diminished if we don’t get enough — simply put it means greater muscle breakdown and less new muscle growth.

And don’t forget all the other great stuff it does for us!  It aids in  good digestion, getting waste and toxins from your body, increases energy and can ward off disease.  Just ask any of the participants from the last two nutrition challenges — we’ve all done it.   It is hard at first but it quickly becomes your new normal. You’ll find a groove and see it’s totally doable once you learn how to spread out your consumption and even get creative with flavoring (think cucumber, lemon, strawberry infused, and even diluted sports drinks to keep your electrolytes balanced!).

3-2-1 GO H2O!




EMOM for 8 minutes:

3 Front Squats (from rack)




“Pain Face Maker”

4 Rounds for Time-

10 Front Squats

10 Bar Facing Burpees

10/8 Cal Bike


Time Cap: 18 min


Fx: 115/75

P: 155/105

O: 185/125


*If you drop the bar before your front squat set is over, you must complete 15 Burpees instead of 10 that round


Coach’s Tip:  Some great squat work to start the week off.  The weight for the metcon should be lighter than what you do for the strength portion.  Try not to drop the barbell during the metcon or you will end up doing unneeded work.


Jamie R. rocking some heavy front squats!

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