Wednesday Wins (a day late) – Cove Community
Monday was arguably the best day the Cove has ever had. Not only did we have more athletes do a workout in single day than ever before, how we pulled together as a community to execute it from soup to nuts was second to none. And the fact that the occasion was grounded in remembrance of those who have served and made the ultimate sacrifice made it all the more special.
It’s hard to believe but we had three full heats for Murph this year!
Memorial Day “Murph” is a daunting workout, but everyone approached it SMARTLY and SAFELY. You listened to your coaches, set your game plans and stuck to them. Over half of our athletes were doing it for the FIRST TIME! And whether it was full Murph with a weighted vest or scaling the volume and using bands, everyone did what was BEST FOR THEM! Yes, people pushed outside their comfort zone, but did so responsibly.
But there was so much more. Parents swapped hours in the kids’ room so they could do the workout with their spouse. We even had kids running the last leg with their parents for moral support. The grill was always manned and food was organized. Coolers were filled (then emptied) then filled again. People brought tailgate games, tents and chairs. There were kids with water guns. And adults with water guns. Athletes were emptying trash and doing work we would never expect of them. And yet another rolls in with a food truck with meat most would kill for. All of this within our own little community.
Garth and his son hit Murph for the first time…
Husbands and wives, fathers and sons and some really patriotic people…
Nothing builds that community better than shared suffering and laughter — and we did a heck of a lot of that on Monday. I’m not sure how we can top this year, but we’re gonna do our best for Murph 2018!
STRENGTH WOD
2 Strict Press (same weight across)
5-7 Ring Dips (hold the top of the last dip for 15 seconds)
Rest
x 4
Open: 2 Strict Press + 2 Muscle ups + 5 Ring Dips
WOD
200 M Run
10 Slam Balls
10 Burpees
5 Rounds
Coach’s Tip: This is our final prep day before our strict press retest. We will mix going heavy with some accessory work to finish out the cycle. Try to hit 90% of their 1 RM for 2 reps for the strength portion. We will test this coming Tuesday!
This is by far our favorite picture of the day. With kids playing (big AND little ones) and athletes celebrating together, we couldn’t ask for more.
