 Sean crushed Murph and got a PR! Monday's Murph was a BIG physical endeavor and we are still recovering from it. Workout recovery is a set of specific actions that aid the body, mind and spirit in recuperating from current training and prepares us for our next training session. Many of us took a rest day yesterday, and it was much needed. However rest days are not the same as recovery days. A rest day is a day with intentional absence of effort, movement or exertion. One of the challenges many of us face is that our rest days often include practices that inhibit recovery, rather than aid it. One of these practices is the overconsumption of alcohol. Did you have a few beers after Murph? You might still be feeling the negative impacts. I have always known that my performance in the gym suffers if I have 2 or more drinks the night before. Since I've been wearing my Whoop I now have actual data based on my body on how alcohol impacts my recovery. To get a sense of what happens to me when I have more than 2 drinks I listened to the WHOOP podcast. I learned some very, very powerful things. First - Dose make the poison and all it takes is ONE drink for our body to have a decrease in heart rate variability, an increase in resting heart rate, an increase in disturbances, less time spent in the restorative stages of sleep. WOW! One drink does all that. Imagine what 2 drinks will do! Here are some of the negative impacts I learned from the WHOOP podcast.
I am very interested to see how I will rebound this week. I intensionally programmed this week as a recovery week from Murph and I plan to keep to my regular training schedule. The one thing I will be altering? I won't be drinking more than 2 drinks and I won't drink 6 hours before bed. What are you doing to intentionally recovery this week? Share with me your recovery practices in the comments. Click on the link below to listen to the entire WHOOP podcast on alcohol. It's just over 30 minutes and totally worth your time. We have a dozen folks at the gym who've joined me on a Whoop journey. If you would like to be in the cool kids group, use my link to get your first month free. If you're already a Whoop user, join our True Spirit Whoop Group with the team code: COMM-AD6416. Stay tuned for my next Whoop! Wednesday post as I explore the strain score and how it relates to CrossFit workouts.
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 Coach Dover does CrossFit and powerlifting so she can play hockey.  Coach Dover in one of her very first CrossFit workouts. She started CrossFit when she was 60. She'll be 71 this summer. Coach Dover, Why do You do CrossFit?As I turned 60 I had some choices to make if I wanted to continue to lead the active life I seemed to have gotten myself into. I loved playing goalie on my ice hockey teams, I loved chasing after my dog in search and rescue…but those things were getting harder. I had an active job teaching young kids how to play and be fit but even that was becoming a challenge.
I walked into a CrossFit box and knew immediately this was the workout I needed. I left that gym after hearing Leslie and James had opened their own gym. I always loved working with them. When I walked in the door I knew I was home. I was always going to just be a CrossFit athlete but was encouraged to get my Level 1 so I could eventually coach kids. I had never planned to be a CrossFit coach but continue on with working with kids and their fitness. That worked until I retired from teaching after 30 years. The next week I started my new career as a CrossFit coach (so much for retirement). During my first few years at True Spirit I was also encouraged to enter a Powerlifting meet…I’m easily talked into things. I went, I won gold, who doesn’t like winning. Of course I was the only competitor in my age class so winning was easy. I’m hooked on that now and yes usually win the gold, but my drive is to beat myself. It wasn’t in my career plan to be a coach, but since I have spent most of my working life teaching movement it kind of fit. I was a little intimidated at first since now I was working with adults who were choosing to be there, not kids who had to be there. The motivation all my athletes show as they grind through a long workout, work on a skill they struggle with and walk out at the end with a smile makes being a coach worth it. We so often talk about the community but I have to say it such an important part of the whole picture. Athletes may not know it but I miss them when they don’t show up. As soon as someone walks in the door, each and every one of them makes my day more complete. Athletes are the most important part of this equation, you motivate each other, drive each other, and bring laughter and friendship each and every time you walk through the door. Sometimes I have to hold you back, sometimes give you a little push, coaching each individual is truly rewarding when we see progress. Pushing yourself a little harder, lifting a little more, doing one more rep even though you want to put the barbell down is the mental toughness you get with CrossFit. It has helped me through hockey games when I’ve just blocked shot after shot and here they come again. I tell myself I’ve felt that way in a WOD and made it through so suck it up, endure, and block that next shot. even though I would really like to catch my breath. Sometimes there’s no time to breath, you just reach deep and get it done. That’s what CrossFitters do.  Today we honor Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Please remember, we have only one class today at 10:30 am. LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters. A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men. Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle. LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. This workout was one of Mike's favorites and he'd named it "Body Armor". On August 18, 2005, CrossFit HQ created the Murph Hero WOD in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Murph is the third Hero WOD CrossFit HQ created. Fair winds and following seas, Sir. Today's Workout Murph 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Partition the pull-ups, push-ups, and squats as needed. We recommend 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. Lt. Murphy did this workout with a 20b flak jacket, if you have one, wear it. Scaling options are to do 1/4 or 1/2 of all distances and reps. We program Murph on Memorial Day to remind us that heroes exist. This workout is long, difficult, and intimidating. As you compete your version of Murph, remember the men and women who gave everything to serve our great country. All gave some and some gave all. Memorial Day is our day to remember those who gave all.  Sundays are rest days at the gym and today is no different. However, we know for SOME of you this is not your first Memorial Weekend of Heroes and we know that you like the special challenge of doing all the Heroes. That's why today we have programmed Griff. You can easily do this on your own, or at the track, or drive out to the gym and do it. Enjoy
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