Monday, May 25th, 2020 — Crossfitcove

Monday, May 25th, 2020


Today commemorates Memorial Day, a day in which we reflect on those that have given their lives in service.  The world has indeed changed in the past couple of months but that does not take away from the meaning of today — or the workout — we will do to remember those who gave so much.

This is the 6th Murph we have done, and while this one will be very different in some ways, we hope it is just as special. Each year at the Cove we do the Hero WOD Murph, and we do the workout to remember those in military service that have died for our freedom — and to think bigger than ourselves.  In past years we play (or in more recent years,  have had a live performance) the national anthem prior to the start and it brings goosebumps to us all. We can’t all be physically together on this day, but we know in this community we are all thinking of one another.

Tomorrow we will have 4 heats of a modified Murph event (you can reserve your spot via Wodify under “class schedule” as we have 9 slots per heat available) and we know many of you will be working out at home. Normally it is a huge turnout, with the first heat being this big group of athletes that can’t wait to run that first mile. But despite many of us being in different places tomorrow, we come back to a phrase the Coach Katie R came up with at the start of the COVID-19 crisis that we love: “CoviesTogether”. Even though we cannot be physically together, we know that the community bonds of this place go well beyond the walls of this space.

Since many of you can’t make it into the classes or will be doing at home with your family, we would love it if you could send us (or tag us) in a picture you before or after the workout. We’d love to compile them and share with the world that Covies are always #CoviesTogether.

To close, we want to leave you with a recent performance by Teresa F singing the National Anthem.  While she performed it live for huge crowds to kick off Murph for the last few years, today she filmed this rendition at the gym so each of you could listen before you venture out for that first mile.  We know it will get you both fired up and help you remember this moment for a lifetime.


1 mile run
100 pullup
200 pushup
300 air squats
1 mile run

Reminder: Bring your own water, a yoga mat, a sweat towel, and chalk or something to help count your rounds. We will have some of these items if you forget.

If you don’t have a pullup bar, you can do the same workout but instead of 100 pullup, you can opt into one of the following:
Ring Rows

Barbell/Dumbbell Rows

Sit Ups

J-hook pull ups/J-hook Rows

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