Daily WOD



As you know, Murph is coming this coming Monday!  We are expecting big crowds so please make sure you sign up for a heat time.  We do this to ensure the safety of our athletes first and foremost, so if you don’t get your desired heat time — do not fret.  There will be plenty of people there to keep you company, cheer you on and making sure you have a great and SAFE day.

  We’ve posted some information on hydration already, so we hope everyone is drinking AT LEAST their body weight in ounces of water!  Hydration is critical to a successful Murph, so you’d better be drinking up.  Ideally we should be doing this EVERY DAY, but in the days leading to Murph it is a MUST.

For those of you newer to this CrossFit tradition where we will honor Navy SEAL Lieutenant Michael Murphy, here is some more information.  Monday’s classes will be replaced with a morning-long event where we will be completing the CrossFit hero WOD titled “Murph”.  This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD.  Many people are doing teams (which we love!) and we are thrilled to see everyone strategizing the best way to make this a safe and amazing day.

The day will kick off at 10am SHARP with a few words about the day and the singing of our National Anthem.  The first heat will go IMMEDIATELY after, so if you are going in heat one, try to arrive with enough time to get in a good warm up (between 9:30 and 9:45).  We will have warm ups written up in advance so you can feel free to warm up on your own.

Because we are expecting large numbers, we are asking people to sign up for these heats in advance. We will run two heats (three if needed) so please put your name in one of the columns.  We will have 30 spots for each heat, so if you are doing a team, only pick ONE box.  Just put put both your names (or more if you are doing it in threes or fours!) in the single cell so we know who’s on a team and who’s going individual).  If you are still looking for a partner or want advice on how to best approach this workout for YOU, talk to any Coach.  That’s what we’re here for!

You can sign up for your HEAT TIME HERE





Max Set HSPU or seated DB Press (25/15#)




3 Rounds for Time-


15 Box Jumpovers

9 Deadlifts


Time Cap: 12 min


Fx: Box Pike Pushups, 18/12, 155/105

P: Kipping, 24/20, 275/185

O: Strict, 30/24, 315/215




3 rounds-

10 Strict TTB

10 Tuckups

1:00 high plank


Fx: hanging leg raise

Rest between rounds as needed


Coach’s Tip:  Start off with a mini challenge of overhead strength and endurance.  For the metcon, break the HSPUs and Deadlifts up when needed and don’t go to fatigue.


NOBODY loves a barbell more than this guy.  Arthur sets up for some squat cleans!



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!

Saturday 5/18/2019



“Army PT into CrossFit PT”

For time:

1 mile run

50 Pull-ups

50 Push ups


Rest 3 min


1 mile run

15 Bar MU

45 Box Jumps


Fx: J-hook row, Pushup to a bar, for bar MU, do 30 j-hook row + 30 box dips. 20/18

P: 24/20″

O: 30/24″


Coach’s Tip:  Murph prep with a little twist today.  Come in, work hard, enjoy your weekend.

Friday 5/17/2019



AMRAP in 25 min:


3 rounds-

50 sync alt. DB Snatch

40 sync box jumps

30 sync front squat


Remaining Time: Max Rep Cluster (one partner moves at a time)


*Score is the # of reps


Fx: 35/25, 18/12, 95/65

P/O: 50/35, 24/20, 135/95


Coach’s Tip:  Partners must get through the 3 rounds of DB Snatch, Box Jumps, and Front Squats THEN complete as many reps of Clusters as possible with the rest of the remaining 2 minutes.


MONDAY May 27th: Memorial Day Murph 10am

Memorial Day Murph is a CrossFit tradition that has also become a tradition at the Cove since opening our doors some four years ago.  If you haven’t heard of “Murph” it is a “Hero WOD” to honor fallen U.S. soldier Michael Murphy. He gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight every day for our freedom.

It is a daunting workout consisting of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats followed by yet another 1 mile run.  We offer lots of versions of this workout to make it approachable to any athletes (see below) so don’t let this scare you away!  This is meant to be a day for community and remembrance and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD.  Now that we are just under two weeks out, it’s time to start thinking about your game plan.  Heats will start at 10am and run roughly every 30 minutes until everyone is through.  We will have a sign up board at the gym and we ask that you stick to your times.  It is a busy day at the gym and we need to ensure everyone’s safety!  We will wrap with a potluck after so bring a dish and drinks to share!

To that end, we ask that everyone comes that day with a game plan and STICK TO IT.  We’ll have numerous ways to approach (and scale) the day, but wanted to get you thinking about your options sooner than later.  Here are some ways to think about tackling the workout itself:

  • Break up the reps in easy bit sized pieces.  Most people opt for 5 pull ups, 10 push ups and 15 air squats (for 20 rounds) to get to the 100/200/300 total rep count
  • For most, the PUSH UP is the first to fail.  If this is an area of weakness for you, consider breaking up the push ups even more.  Go 5 push ups, 5 pull ups, 5 push ups, 15 air squats (for 20 rounds).
  • Consider doing “TEAM MURPH”.  Find two or three friends (or we can pair you up) and split the volume.  For those of you who love partner WODs, this is a super fun way to attack the day!
  • HALF MURPH is a great option as well.  You can cut the runs to 800’s and then hit 50, 100, 150 reps.  We still STRONGLY advise you break up the reps it smaller sets!
  • Or you can just do it as an AMRAP.  Let’s say 30 minutes is a good “feeling” time cap for you.  Go for a run then do a 10 or 12 minute “Cindy”.  Then hit another run!  Cap yourself at 30 minutes.

We want you to have FUN and work within your own capacity … and the possibilities to make that happen are endless!  Talk to us or any coach and we’ll figure out a plan that works for YOU.



16 minutes to establish a heavy 3 Overhead Squat (from ground)


For time:

21-15-9 reps of-

Overhead Squat


Time Cap: 8 min

Fx: 75/55

P/O: 95/65, C2B

Coach’s Tip:  Overhead Squats should feel very solid from the recent week of OHS work.  Weight for metcon should be something you can do unbroken or in 2 sets.


Murph is one of the best and most memorable days at the Cove… mark your calendars!

Wednesday 5/15/2019



Every 2 minutes for 12 minutes-

__ Cal Bike

Remaining Time: Max Burpee Box Jumpovers


Fx: 8/6 cal, 18/12

P/O: 10/8 cal, 24/20


Rest 3 min


Every 2 minutes for 12 minutes-

10 Deadlifts

Remaining Time: Max Burpees over Bar


Fx: 95/65

P/O: 135/95


Coach’s Tip:  Sprint work on the bike followed by max effort bodyweight movements.  Deadlifts are light for the second part so don’t get sloppy with form!

Tuesday 5/14/2019



EMOM for 8 min-

3 Push Press (from ground)




For time:

30-20-10 reps each of-

Push Press

KB Swings

Toes to Bar


Time Cap: 18 min


Fx: 75/55, 35/24, Hanging Leg Raises

P: 95/65, 53/35

O: 115/75, 70/53

Coach’s Tip:  Shoulders and pulling today.  Grip is going to be a factor quickly so pick manageable sets for T2B.

Monday 5/13/2019




10 rounds-

200m Run

4 Squat Cleans


Time Cap: 25 min


Fx: 135/95

P/O: 155/105




3 rounds-

:30 on/:30 off



Flutter Kicks


Coach’s Tip:  Simple couplet with running and Squat Cleans.  Weight should be heavy enough to do in singles but not take more than 10 sec of rest.

Saturday 5/11/2019



“Sell your soul”

Row 500m

rest 2 min

Row 500m


Time Cap: 8 min




5 sets for quality:

8 Strict Press

10 Strict Pullups

1:00 DBall Wall Sit


Coach’s Tip:  Rowing sprints are super fun!  Got some great strength work to go along with it.

Friday 5/10/2019



Every 5 minutes for 25 minutes:

24 Calorie Bike

20 Bar Facing Burpees

16 Power Snatch

12 Overhead Squats

Max Ring MUs


F:  Max Burpee Pullups, 75/55

P: 95/65

O: 115/75

Coach’s Tip:  Small chipper-style sections ending with max effort gymnastics.  Split up the reps between you and your partner however you want.