Today marks our fifth annual Cove Juneteenth workout, a special event akin to a hero workout, designed not only to challenge physically but also to inspire reflection.

Juneteenth, observed on June 19th, commemorates a pivotal moment in American history when federal orders proclaiming the freedom of all slaves were finally read aloud. This momentous occasion came more than two years after President Abraham Lincoln’s Emancipation Proclamation, which had declared over three million slaves in Confederate states free during the Civil War. It wasn’t until June 19, 1865, when Union soldiers arrived in Galveston, Texas, that the news reached enslaved African Americans there, sparking jubilant celebrations marked by prayer, feasting, song, and dance.

Known as “Freedom Day,” Juneteenth is universally recognized in the United States as a milestone in the abolition of slavery. It serves as a reminder not only for African Americans to commemorate their ancestors’ struggles and victories but also for all Americans to reflect on the nation’s journey towards justice and equality. It stands as a testament to America’s capacity to acknowledge past injustices and strive to rectify them.

An editorial in the Galveston Daily News eloquently captures why this commemoration remains relevant today: “Injustices continue to mar our nation’s conscience, hindering our pursuit of the belief that all are created equal. The scars of slavery and its aftermath persist across generations. Therefore, the pursuit of justice for all remains an ongoing imperative.”

For those familiar with this workout, the Juneteenth WOD carries the intensity and significance akin to a Hero WOD. Like these tributes to fallen heroes, it challenges participants to transcend personal limits, fostering moments of introspection, empathy, and remembrance. In honoring Juneteenth through physical effort, we reaffirm our commitment to making a meaningful impact, individually and collectively.

We hope everyone has a wonderful weekend planned but we wanted to highlight a number of Cove athletes that are competing in two different CrossFit Competition.

First, in Frederick Maryland at CrossFit Odin, is the Battle of the Vikings. Teams featuring Coach Carolyn and Steven, Hanna, and Laura, and Mateusz and Kim (rumor is she may be retiring after this one) are putting themselves out there on the competition floor.

And finally, in Knoxville, Tennesse – Coach Jenna is literally competing to the go the CrossFit games (again) with her team from CrossFit 12-Labors team. Here events are televised on youtube and at games.crossfit.com and you can see their schedule here.

Good luck to all the Cove athletes. We are all cheering for you and want you to have the best weekend!

Coach Jenna at the 2023 CrossFit Games!!!!!

PARTNERS FOR LIFE!

We very much love the traditions of CrossFit and probably the most dear is  Memorial Day Murph. This event reverently commemorates the memory of Michael Murphy through the heroic workout named after him, “Murph.” 

We do this in his memory we have an amazing community workout, following it up with potluck-style community celebration (you can sign up for food contributions here) on Memorial Day.

Michael Murphy’s courageous story unfolds on the battlefield of Afghanistan in April 2005. During a pivotal mission, which later inspired the film “Lone Survivor,” Murphy heroically sacrificed his life while striving to secure higher ground for a distress call. Despite sustaining grave injuries, he persevered, ensuring the call for aid was made. Alongside Murphy, Matthew Axelson and Danny Dietz also made the ultimate sacrifice, while Marcus Luttrell narrowly escaped, owing much to Murphy’s decisive action. We honor Murphy’s bravery with the enduring challenge of the “Murph” workout:

“MURPH”

1 MILE RUN

100 PULL-UPS

200 PUSH-UPS

300 AIR SQUATS

1 MILE RUN

Ensuring safety remains our utmost priority for all participants. To optimize both performance and safety, we emphasize the importance of executing each movement with a full range of motion. Shortened movements can strain muscles, ligaments, and joints, posing significant risks.

During push-ups, we kindly request the use of yoga or grey mats to maintain cleanliness between participants. Additionally, for the second-mile run, we encourage all athletes to commence before the 48-minute mark to align with the workout’s intended stimulus.

While “Murph” presents a formidable challenge, numerous scaling options empower participants to tailor the workout to their abilities:

• Breaking down reps into manageable sets, such as 5 pull-ups, 10 push-ups, and 15 air squats for 20 rounds.
• Adapting push-ups by further subdividing sets, like 5 push-ups, 5 pull-ups, 5 push-ups, and 15 air squats for 20 rounds.
• Exploring “Team Murph,” allowing participants to divide the workload among friends or designated partners.
• Opting for “Half Murph” with reduced runs and rep counts while still emphasizing smaller sets.
• Employing an AMRAP (As Many Rounds As Possible) approach within a specified time frame, combining runs with intervals of exercise.

If you have any questions, just talk to us or any coach.

As we finalize event logistics, here are key details to note:

• Multiple heats of 25 athletes each will be accommodated.
• Reservation via Wodify is mandatory, with adherence to allocated heat times.
• In “Partner Murph,” each partner registers individually.
• Alternative pull-up options will be available for “Outside Murph,” including barbell rows or sit-ups.
• Hydration is paramount; begin hydrating early to prepare adequately.
• Self-paced warm-up routines are essential; coaches will assist in tailoring plans.
• The event commences promptly at 9:00 am on Memorial Day (Monday, May 31st), featuring the National Anthem, welcome addresses, and standards review.
• Following the workout, a delightful potluck-style gathering awaits, fostering community spirit and camaraderie.

We are committed to ensuring a safe, respectful, and inclusive Memorial Day celebration, honoring the essence of remembrance, camaraderie, and resilience.

The CrossFit Open might seem like forever ago, we were inspired by all the Cove athletes who made it to the quarterfinals, and I am afraid we are not done with the CrossFit Games season yet at the Cove.

 One of our youngest athletes, Shane Mason, was able to qualify for the semi-finals (you can follow Shane’s Instagram here).   He finished 93rd in the world, which is insane, as Shane was super sick going into the quarterfinals!  It shows tremendous perseverance, toughness, and character that goes well beyond just being a great physical athlete.

Congratulations Shane and we are so pumped for you. We see you at the gym working hard and we are not surprised at all with all your success.

We are so happy for you and are a thousand percent behind you!