The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
We plan take Memorial Day to honor him by making “Murph” our Memorial Day WOD. We will run two heats Starting at 10:00 am and one starting at 11:00 am. We encourage everyone to show up at 9:45 am so we can brief the WOD and you can cheer on the first group.
The workout is below. We encourage anyone and everyone regardless of skill level to come and try it out! There are tons of ways this workout can be modified/partitioned if needed. The first thing to keep in mind is that while the workout is meant to be challenging, we want you to find the right challenge for you. Feel free to split the work between 2-3 partners, OR you could simply complete the runs, along with a 15-20min AMRAP of 5 pull ups, 10 push ups, and 15 air squats. This isn’t about competition inside of the gym, or pushing yourself beyond your comfort zone, it is about coming together as a community to celebrate a holiday and honor a fallen hero.
1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run
*Weighted Vest 20/14*
We will continue our tradition of providing the meat if the community brings the sides!
Summertime is quickly approaching and that means sweaty hands and pull-up bars. This is a deadly combination which can lead to rips and tears which keep you out of the gym for days if not weeks. While there is no better solution to the summertime rip woes that proper hand care (see Nicole’s blog post on hand care coming shortly), but the right grip can protect your hands and give you just a slight edge when your forearms start to fail.
There are 1000’s of grips out on the market and this comparison is by no means exhaustive. However, of the multiple grips that I have tried over the past 9 years, I have to say that my two favorite grips have been the Victory Stealth grips and the Bear Komplex Carbon Fiber.
Between the two grips, I personally prefer the Bear Komplex for a few reasons: The material feels “stickier” on the bar which saves your grip for large sets of gymnastics movements. The wrist strap, which ends up taking the brunt of the pressure from the grip, is much more comfortable and does not dig into your skin at all. The finger holes are a little more forgiving making it easier to take on and off quickly between barbell and gymnastics movements.
However, I have noticed that the Bear Complex grips seem to wear much faster than the Victory Grips and will likely break down much faster leading to additional purchases. I have had the Victory grips over three times as long and I have yet to start to see wear and tear.
I elected to go with the 4 – finger Victory Grips and the 3 – Finger Bear Komplex because they provide more hand coverage which can save you from those rips. However, be aware that grips are not designed to keep you from ripping on a pull-up bar and proper hand care is necessary to keep your hands safe.
If you have any questions on how grips can help you or what style/material you should look for please reach out to me or any of the other coaches for suggestions!