Monday, May 30th 2016
MURPH
The big day has arrived!
We will be starting heat 1 at 10am (so be here by 9:30 to warm up) and one starting at 10:45a (warming up by 10:15a). If you did not sign up for heat one, you are in heat two (heat one is full!).
Larry will be here with his Bullhead Pit Beef truck so please support him! And bring a side, snack or beverages as this is a pot-luck style event.
A few housekeeping notes (that we will also review tomorrow). It will be a packed house so we’ve written out recommended warm ups for everyone (it will be too difficult to warm up and get everyone ready at once… especially with different heats).
Thankfully, the weather looks like it may hold up, but just in case, please bring a DRY TOWEL for your hands. Wet hands and chalk is a terrible combination (makes for very sticky and slippery bars) so please dry your hands vs. chalking up on those pull ups.
Bar space will be at a premium so we are asking that if you are using a box, PLEASE PUT IT TO THE SIDE by the stanchion (the upright part of the rig). We will need two athletes at every bar (specifically, the double ones… especially the Speal bars!) so you won’t be able to plop your box down and take up a whole bar. And for safety purposes, boxes should be to the side as you do your pull ups anyway. We are also suggesting that people on bands use the interior bars. We will not be utilizing J-hooks for tomorrow’s WOD as the bars will take up precious rig space.
Please scale the workout appropriately! We are thrilled to hear that so many of you are doing this in teams and we have spoken to many of you individually about scaling options. Feel free to scale volume (shorten the run, do half the reps, etc), scale the movements (ring rows vs. pull ups) or push ups on knees vs. full plank).
We do NOT recommend doing the reps in consecutive order! While you must run first and last, how you divvy up the pull ups, push ups and squats is completely up to you. Most people do 5 pull ups, 10 push ups and 15 air squats (for 20 rounds), but if push ups are a weakness, try splitting them up even more. Think 5 push ups, 5 pull ups, 5 push ups and 15 air squats. Or 5 push ups, 5 pull ups, 5 air squats, 5 push ups and 10 air squats). You get the gist.
And lastly, we ask that everyone just be patient as we’ll have a lot of athletes to cycle through. Try to remember why we are there as it puts a lot of the small stuff into perspective.
To that end, for those of you who aren’t aware, tomorrow we honor ALL of our servicemen and servicewomen with a workout named for fallen Navy SEAL LT. Michael P. Murphy. He was on a mission to capture or kill a key Taliban leader, when he and his four-man team found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire and with their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, communications could not be received. Understanding the situation, LT. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT. Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.
A throwback from last year’s Murph at the Cove…
Sunday, May 29th 2016
OPEN GYM
Come on in and mobilize, make up a missed WOD or work on some skills. Remember, we have MURPH on Monday, so stay away from pull ups, push ups and air squats!
If you are coming to MURPH, remember it is pot-luck so bring something and bring enough to share! If you can’t make it Monday, Coach Josh is planning to do Murph at 10am during Open Gym so feel free to join him. Misery loves company.
Yes, Steve… we know how you feel…
Saturday, May 28th 2016
SKILL WOD
8 minutes of Double Under practice
If you have double unders, go for the “Flight” simulator!
(5-10-15-20-25-30-35-40-45-50)
Start with 5. Then in increments of 5, keep going up, until you hit 50 and come back down in 5’s. All sets need to be unbroken. Start at 5. Rest. And start again, do 10, stop, do 15 stop. You can’t move on until you hit the number unbroken!
WOD
5 Push Press
30 Double unders
5 min AMRAP
Rest 1 minute
5 Push Jerks
15 Box Jumps
5 min AMRAP
Rest 1 minute
5 Split Jerks
30 Double Unders
5 min AMRAP
Fitness: 95/65
RX: 135/95
RX+: 155/105
Coach Chris demonstrating proper position for a pike pushup on a box as a HSPU progression. Brooke looks unimpressed…
Friday, May 27th 2016
REMINDER:
PICK YOUR HEAT FOR MURH!
We will be starting heat 1 at 10am (so be here by 9:30 to warm up) and one starting at 10:45a (warming up by 10:15a). Only a few people have signed up so PLEASE CLICK HERE to register for one of the two heats so we can get a headcount. And don’t forget to sign your name on the whiteboard with what you are bringing for the pot-luck BBQ afterwards! Larry will be here with his Bullhead Pit Beef truck so we’re thinking more along the lines of snacks, sides and adult beverages! But bring whatever you want
NEW YOU LADIES!
You have made it to the final stretch!!!! A reminder that we will be doing drinks and snacks after the 7p WOD, some come to that class and stick around after… or come back if you are working out earlier in the day! Again, its pot luck so bring enough snacks for your new friends (Paleo not required, but let’s try to keep it healthy still!)
IT’S PARTNER WOD FRIDAY!
Today we are doing partner WODs for both the New You and regular classes. Have fun with it and kick off the first weekend of the summer right!
NEW YOU PARTNER WOD
Retest 500M Row
rest 5 minutes then…
10 Hanging Power Cleans
15 Wall Balls
20 Double Unders (or 40 single unders)
16 Minute AMRAP
Fitness: 8/45
RX: 10/65
RX+: 14/75
Partner one does 10 cleans. Partner 2 does 15 wall balls. Partner 1 jumps rope. Then Partner 2 does 10 cleans, Partner 1 does wall balls… continue this pattern for 16 minutes! You will have built in rest so challenge yourself on the weights today!
COVE PARTNER WOD
4 Strict Pull ups
4 Handstand Push ups
4 KB Swings
(one partner goes then the other partner goes)
200 M alternating sprints
1 round is complete after both partners have completed their 200 m runs
AMRAP 20 minutes
Partner one does 4 pull ups, 4 HSPU and 4 swings. Then partner 2 does the same. Then partner one runs a 200 meter sprint. Then partner 2 runs 200 meters. That is ONE complete round. Repeat for 20 minutes!
Coach’s Tip: This is a slightly different take on a partner WOD today. The pull ups are strict, but the HSPUs can be kipping. The swings should be heavy and the run should be fast. There is plenty of rest baked in. See how many rounds you can get.
Favorite line from the movie Old School seems to also work at the box… but now it seems the shoe is on the other foot! “There’s my wife. Now, see that? Always smiling, hi honey, judging, watching”…
