5/18 Whole Life Wednesday

The 6am class lines up for their squats. 
This week's Whole Life practice is to support your teammates. Last week we talked about the importance of the team. This week we challenge you to say something encouraging and positive to the people with whom you work, play, do yoga and CrossFit. 
We coaches notice who supports and encourages each other in classes. We see how supporting someone else can lift up everyone and make the class that much better. The folks at the Whole Life Challenge said it best in a recent blog:
"Being a part of something where everyone is chasing the same goal can open up a world of possibilities. In giving support, you get it— finding guidance in what you share with each other. In being a part of how others solve their problems, you can be inspired, both to conquer your own and to share in someone’s success. And in being open to others, you’ll open the number of eyes and minds that are committed to your success in ways you might not have imagined."
Engaging with your tribe is one of the most powerful healthy lifestyle practices you can practice. It will take practice, just like learning a double under or the snatch. It's through the daily practice of support and encouragement, that you develop compassion and empathy.  You develop it for those around you and, perhaps, most importantly, you develop compassion for yourself. 
This is your challenge for the next week. Engage with three people in your next yoga or CrossFit class. Encourage them, support them, help them find the best in themselves. By doing so, you will find the best in yourself. 
Today's workout is all about training for Memorial Day Murph. The pull-up volume is high, 90 reps. This is only 10 shy of Murph. You will do 150 squats, exactly half of Murph's squat reps, and run 1200m just shy of half the Murph run distance (2 miles). Think of this as half a Murph. Today's workout will give you a good idea as to how long Murph may take you. 
If you don't have consistent kipping pull-ups, scale to the easiest pull-up version you can do. Success in today's workout depends on pacing and a positive mental attitude. 
Today's Workout
3 rounds for time of:
400 m Run
15 Pull-ups
50 Air Squats
15 Pull-ups