Cove’s 6th Annual Juneteenth Workout: Moving Together with Purpose

Thursday we come together for our sixth annual Juneteenth workout—a powerful tradition rooted in community, remembrance, and resilience.

Juneteenth, observed on June 19th, marks the day in 1865 when enslaved African Americans in Galveston, Texas, finally learned they were free—more than two years after the Emancipation Proclamation. It’s a day to celebrate liberation and reflect on the long, unfinished journey toward justice.

This WOD, like a Hero workout, is meant to challenge us—to push us beyond comfort and invite reflection. But more than anything, it’s about unity. Every rep is a reminder that progress is something we pursue together.

We’re inspired by the words of Angela Davis:
“Freedom is a constant struggle.”

Today, we honor that struggle—not just through effort, but through community. Let’s show up for each other, with intention, strength, and heart.

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Our 10th Annual Memorial Day Murph was a real hit, as we saw so many athletes look to celebrate and honor the day with each other.

We can’t thank Coach Teresa enough for opening the day with an incredible rendition of the National Anthem.

Evan T was nice enough to take photograph’s of the event and we wanted to share them with everyone. You can see them here.

We actually used Evan’s pictures to Coach Teresa’s amazing performance for a video which you can see here.

Kathy T’s sister had a ball at the Murph!

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What a Month at the Cove!

Wow—what an incredible month it’s been at the Cove! We just hit a brand-new record for our Committed Club(we had so many people we had to create two graphics).
A whopping 46 members earned a spot in this month’s Committed Club—smashing our previous record of 36!

If you’re new here or haven’t heard of the Committed Club, here’s the scoop: it’s our way of encouraging consistency by recognizing members who attend at least 14 classes a month (that’s just 3.5 classes per week). Simple, effective, and powerful.

And as always, we celebrate commitment with a special prize draw. This month’s lucky (and well-deserving) winner is… Prateek!

Prateek is a staple at our 5:45 AM classes—yes, you read that right—and he shows up strong, day in and day out. His energy, dedication, and encouragement make a big impact on everyone around him. We’re proud to recognize his commitment!

Let’s keep this momentum going into next month. You’ve set the bar high, Cove Crew—now let’s raise it even higher.

Congratulations, Prateek—and cheers to all 46 of you who made the club!

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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

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