We hold dear the traditions of CrossFit, and none more so than Memorial Day Murph. This annual event honors the memory of Lt. Michael Murphy through the heroic workout that bears his name: “Murph.”

In his honor, we gather for a powerful community workout, followed by a potluck-style celebration. (You can sign up for food contributions here.)

Lt. Michael Murphy’s bravery was immortalized during a mission in Afghanistan in April 2005—later depicted in the film Lone Survivor. In a selfless act, Murphy left cover to call for help under heavy fire, ultimately sacrificing his life to save his team. Matthew Axelson and Danny Dietz also gave their lives, while Marcus Luttrell survived, thanks in large part to Murphy’s courage and leadership.

We commemorate his sacrifice with the “Murph” workout:

“MURPH”
1 MILE RUN
100 PULL-UPS
200 PUSH-UPS
300 AIR SQUATS
1 MILE RUN

Safety First
At the Cove, your safety is our top priority. (Read more on this from Larry Jackson.) Please review the following safety tips:

• Perform all movements with full range of motion to prevent injury.
• Come to the event well hydrated and continue to hydrate during the event.
• Most importantly, scale the workout so that it makes sense for you. 
• Begin your second-mile run before the 48-minute mark to stay within the workout’s intended stimulus.

Scaling Options
“Murph” is a challenge, but it’s also highly adaptable. Consider these options:

• Break reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
• Modify further with 5 push-ups, 5 pull-ups, 5 push-ups, and 15 air squats per round.
• Team up with a partner for “Team Murph” and divide the reps.
• Try “Half Murph” with reduced reps and distances.
• Use an AMRAP (As Many Rounds As Possible) format with a time cap.

Event Logistics

• Heats of 25 athletes; reserve your spot via Wodify.
• All participants, including partners, must register individually.
• “Outside Murph” includes alternative pull-up options like barbell rows or sit-ups.
• Hydrate early and thoroughly.
• Complete a self-paced warm-up with guidance from coaches.
• The event begins at 9:00 AM on Memorial Day (Monday, May 26), with the National Anthem (performed by Coach Teresa), welcome, and movement standards review.
• Celebrate after the workout with a community potluck.

We are proud to honor Memorial Day with respect, community, and resilience. Join us in celebrating the legacy of Lt. Michael Murphy and the strength of our shared commitment.

Heat One from 2024

!

Invest in Your Health—Tax-Free! CrossFit Cove Now Eligible for HSA/FSA

We all know that our country is facing a serious health challenge—and here at CrossFit Cove, we’re proud to be part of the solution. Our mission has always been simple: to help our Howard County community get stronger, healthier, and live life to the fullest. Whether it’s through consistent movement, a supportive community, or helping you push past your limits, we’re here to help you grow.

And now, we’ve got some great news to share: the government is recognizing the important role CrossFit gyms like ours play in improving public health. That means your Cove membership can now be paid for using pre-tax dollars through your HSA or FSA—saving you an average of 30%!

We’ve partnered with TrueMed to make the process super easy. Here’s how it works:

1. Fill out a short survey from TrueMed. A licensed practitioner will review it for just $30.
2. If eligible, they’ll provide a Letter of Medical Necessity (just like a doctor’s note) that’s valid for 12 months.
3. TrueMed will send everything you need to get reimbursed by your HSA/FSA provider.

That’s it!

Your health is one of the best investments you can make—and now, it’s even more affordable to make that investment with us.

Have questions? We’re here to help! Just shoot us an email at brian@crossfitcove.com and we’ll walk you through it..

!

Cooper and the March Committed Club

Shout out to Cooper, for being the winner of the March Committed Club. Cooper has only been a member for a short while (just 3 months) and has been a model of consistency, making it to 16 classes this past month.

Being new can be scary and there is so much to learn, but Cooper has been a mainstay of the evening class and his consistency is paying off as he is getting so much stronger and capable as an athlete

What is the Committed Club?
It’s our way of recognizing athletes who prioritize consistency. Make it to 14 classes in the month (that’s around 3-5 times a week), and you’re in. That kind of consistency is what transforms good intentions into real results — and it’s what keeps our community strong.

Why It Matters
Progress doesn’t happen by accident. It happens when you keep showing up. The Committed Club is proof that steady effort leads to serious growth (have you signed the goal board yet?).

Bonus: Win Just for Being Consistent
As always, we’re throwing in a little extra motivation — each month, we randomly pick one Committed Club member to win a prize.  

Congratulations not just to Cooper but all the members of the committed club (36 this past month).

There is something special happening at the Cove and it’s about that community and commitment that is bringing us together to support one another.

!

This weekend, several of our amazing CrossFit Cove athletes are stepping outside the box and taking on the Hyrox challenge—and we couldn’t be more excited for them!

Hyrox is a global fitness race that combines endurance and functional fitness in one intense competition. Athletes complete 8 rounds of 1km runs, each followed by a functional workout station like sled pushes, burpee broad jumps, rowing, and more. It’s a true test of strength, stamina, and mental toughness!

These guys have been putting in the work of the past couple of months and we’re confident they’ll crush it on race day.

Good luck, Cove crew! We’re so proud of you and can’t wait to hear about your incredible performances. Go out there and show them what Cove strong looks like!

If you’re competing this weekend, be sure to tag us in your post-race photos—we want to celebrate with you!

This weekend, we have a big group of Cove athletes are stepping outside the box and taking on the Hyrox challenge—and we couldn’t be more excited for them!

!