Reminder that Murph is this Monday, May 27, with classes at 8 AM and 9 AM! Don't forget to stick around afterward for an early post-Murph potluck social. Celebrate your completion of Murph with gym friends. Our grill master, Will Mendoza, will be firing up his grill, and word on the street is that he'll be making his famous steaks with chimichurri. You won't want to miss that! Feel free to bring a snack, dish, or drink to share with the crew.

Also, if you have kiddos, Coach Jennie will be running a kid's Murph alongside the adults during the 9 AM class. She’s got a fun, kid-friendly scaled Murph - bring the whole family and join in on the fun!

If this is your first time doing Murph, or if you're second-guessing whether to try it this year - fear not! We have lots of ways to scale the workout, including modifying movements, adjusting the volume, and even an option to complete it with a partner. You can do it!

Tips for Murph:

You have 4 more days to prep a couple of things to ensure your success and recovery process:

1. Take care of your hands: Shave down your calluses and clean up your skin ASAP. Your hands might need a couple of days of workouts to get right, so don't wait until Sunday!

2. Hydration: We have entered the hot and muggy North Carolina season, and Monday looks like it will get into the 80s. Start hydrating today!

3. Strategy: Think about the strategy you want to use. Will you do 20 rounds of 5/10/15? 10 rounds of 10/20/30? Not sure what to do? Ask in class or email info@crossfitchapelhill.com, and we can help you figure it out!

4. Pace wisely: Try not to come out too hot on the run or first few rounds or it might be difficult to hold that pace. Think about pacing wisely and taking the first couple of rounds to settle in and smooth out your reps and transitions. 

5. Recover smartly: Try to get a good night's sleep the few nights before, hydrate, and fuel your body with enough protein, carbs, and fat. After Murph, cool down and refuel! (We've got steak and chimichurri!)

Have a blast and reach out with any questions!