What a great Buddy Day we had last Friday! Beer and Barbells was a great success and don’t worry if you missed out, we will do it again soon! How fortunate for Jab Crossfit that we have Ravenna Brewing Co so close to us?
Memorial Day is coming soon and you all know that means MURPH. This year we will run Murph in 2 heats, 9:30am and 10:45am on Monday, May 29th. We have been prepping for this! Yes, all that running, all of those pull ups, push ups and squats we’ve done are all sneaky preparation for the big day. Today is another great prep wod: 75 pull ups and 150 push ups. You’ll notice those calluses forming and possibly tearing 🙁 Take the time to take care of those hands in the upcoming weeks. Pumice stones, Pedi Eggs, etc are all good for helping smooth out those rough spots. If you let them build up they pinch, tear, bleed. Yeah, nobody likes that! Take care of those hands! You might have noticed some of your fellow athletes wear gloves or other hand protection like “Wodies”. Find those here.
Here is a very good post on Murph, take a moment to read it!
Now, don’t let the words “most brutal crossfit hero wod” intimidate you. Yes, it’s hard. It’s supposed to be hard. But like the post said you are doing this wod in honor of Lt Michael Murphy and all the other men and women who have and are currently serving our country, sacrificing everything. You got this, we KNOW you can do it. Here is how it’ll work come Monday May 29th: We will start the first heat at 9:30am, second heat starts at 10:45am. Get here on time, do a little warm up and definitely some mobility. You’ll be nervous, excited and everyone will be chatty. You’ll have taken care of your calluses one last time before you arrive. You will have hydrated well, eaten a little something a few hours before and most importantly gotten a fantastic night of sleep. Please feel free to come early or stay late to cheer on your fellow athletes in the other heat! Cannot wait! Bonus for this year, we have purchased two 20lb vests and one 14lb vest for those of you up for an extra challenge of doing Murph Rx!
Also, I wanted to remind those newer athletes that if this is your first Murph, you have the option to do a 1/2 Murph. Partner up with another athlete also doing 1/2 Murph and bust out that full Murph together! We got this!