A MURPH LIKE NONE OTHER

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.

MEMORIAL DAY MURPH

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

FACEBOOK LIVE YOGA AT 9 AM

Join Coach Katie for a little pre-Murph yoga on the Cove Facebook Live Channel.

MURPH PREPARATION

If you didn’t see yesterday’s blog, we sure to check out our video on our plans on allowing us to create a safe version of this great workout. If you are new to CrossFit, Murph is a very challenging workout dedicated to the sacrifices of a fallen soldier, Michael Murphy. We do this workout in remembrance of him.

“MURPH”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

This workout is very challenging and we will have lots of scaling options for our athletes.

We encourage you to bring a yoga mat, a sweat towel, and of course lots of water for the event. As of right now we have four heats scheduled (9AM,9:30 AM,10:30AM, and 11AM), but we will add more if the need arises.

Below we have a video with Coach Marina talking about some of the different substitutions

EQUIPMENT LOANERS

For those Cove athletes that are looking to train primarily at home, we will be available from Noon to 1:30 PM for equipment loans.

SATURDAY CLASSES

Tomorrow we will be having classes at 9 AM and 10:15 with the possibility of adding at 11:30 class if there is a need.

EQUIPMENT LOANERS

For those Cove athletes that are looking to train primarily at home, we will be available from 9 AM to 11:30 AM for equipment loans. We believe that we will be able to give everyone something to help them to continue to train.

MURPH PLANS

We have developed plans for this Monday’s Murph that follows along with our philosophy of a “safe, gradual and effective” approach to dealing with COVID-19. Be sure to check out the video on how we plan on creating a great class experience while keeping you all safe.

METCON

10 AM Zoom Class

21-15-9
Back Squats (from the ground)
Lateral Bar Hopovers (reps x 2)
Piked Pushup

Time Cap: 12 min

Fx: 95/65 or 35/25 DBs
P/O: 135/95 or 50/35 DBs

BOOTY BURN
3 rounds
:30sec max jumping lunges
:30sec hold in air squat position (at parallel)
:30sec rest

SURVEY FOR TEST CLASSES

In our effort to provide the best class experience for our members, we will be emailing a survey to all our athletes that took one of our test classes this past week. We thank you for helping us out and would love your input on what you thought.  Look for this email later this evening.

FINAL DAY  FOR

EQUIPMENT DROP OFF

 Friday we will have a window at 9:30 AM to 1 PM and 4 PM to 7 PM. Let us know if you have any issues bringing in your equipment (email us at info@cove-fitness.com). We promise we will do our best to outfit you with equipment for home use. We will be turning the equipment back out this weekend.

FREE PT CONSULTATION

We are excited to announce that we have partnered with Jeff Fairman offering up a complimentary physical therapy visit for any pain or soreness, stiffness or mobility restriction, or a specific weakness. These visits are a consultation and treatment for any physical concerns. Interventions can include hands-on treatment, tool-assisted soft tissue care, dry needling, and/or corrective exercise to help maintain any gains we achieve. The Cove will be picking up the cost for a  visit over the next 3 weeks. Can you sign up via the link below.

Physical Therapy Appointment With Jeff Fairman

METCON

Noon Zoom class with Coach Marina

Every 3 minutes for 15 minutes
25 Burpees
remaining time max deadlifts
Rest 3 min
1 mile run

Fx: 135/95
P: 155/105
O: 185/125

2 Scores = deadlift reps + 1 mile time