Sunday, June 5th 2016

OPEN GYM 9a-NOON

Hope to see you all at Open Gym Sunday!  The weather looks iffy so come chase the rain away with some good old mobility or make up  a missed WOD.  Several people had been discussing doing a Murph make-good, and while we don’t want to ‘forbid’ anyone from doing this workout, you should NOT if you are not fully prepared.  And especially with the recent postings about Rhabdo, we NEED you to be careful if this is on your agenda.  

• We completely understand the tradition of Murph and the desire to recognize this fallen solider in such a special way.  Just because you don’t do Murph as prescribed does NOT mean you lack commitment or are honoring Lt. Murphy in lesser of a fashion.  There are countless Hero WODs that are safer than this incredibly demanding workout.  We are happy to recommend one to you!
• If you are new to CrossFit (anything less than one year) you should do a scaled version.   If you have been intermittent with attendance recently you would also fall into this category. Do 1/2 Murph (or 1/4 Murph!) or find a partner and do one set and then you do a set. The rest in between will decrease injury risk significantly. Use bands. Take rest.  Take your time. This is not a race.
• If you have not been hydrating properly for DAYS, you should not do Murph in any capacity.  Hydration does not happen in minutes or hours… it happens over days (and weeks).  If you have been drinking this weekend or crushing WODS this weekend, Murph is a no-go for you.
• Your quality of rep must be perfect.  Full extension at the bottom of every pull up and at the top of every push up.  If you’re form is off, do not even attempt this.
• If you can say yes to the above qualifiers (I’m a 1 year+ consistent CrossFitter and I have been hydrating properly and can maintain that flawless form), you should be also drinking massive amounts of water TONIGHT, TOMORROW and AFTERWARDS.  
• We insist you do it “partitioned” (meaning, splitting it up in reps of 5, 10 and 15 (or something similar). Both cases we’ve had resulted from unpartitioned reps (MANY reps of the same movement with little rest in between) and both athletes were admittedly under-hydrated.
• No vests (unless it is a tuxedo vest and you plan on wearing it with some fabulous leggings)
• Your goal should be to “finish and feel great”. Take Larry’s new outlook to heart when he said to us Saturday: “I won’t do anything that prevents me from feeling good enough to work out the next day”.  THAT is a great perspective.

Again, we are incredibly anxious given the fate of two of our athletes.  It makes us incredibly nervous to have ANYONE do this workout right now but we understand you have the the right to work out.  All we want is for you to be safe.

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