Wrist wraps are perhaps one of the most significant support gears for CrossFit athletes. It keeps the wrists straight, improves the positioning of the wrist joint by preventing hyperextension, provides structural support and increases the grip strength. But using this valuable gear is not as simple as winding a wrap around the wrist. Using wrist wraps call for a bit of strategy. Here are some useful tips that will enable you to take the maximum advantage of your wrist wraps.   1. Warm-Up Without Your Wrist Wraps It is advisable to wear wrist wraps only during training when you are working out at or near maximum load. You don’t need to wrap your wrists to move 50% of your 1-RM press. 2. Don’t Tie Your Wrist Wraps Too Low If the wrap sits underneath your wrist joint, you have successfully turned your wrist wrap into a bracelet that offers no support. Make sure you tie your wrap so that it covers the wrist joint enough to create support and prevent extreme wrist extension. 3. Use The Right Kind of Wrap  There are two primary kinds of wraps on the market: cotton wraps that are thinner and more flexible (ex: Strength Wraps) and the thicker, Velcro-bound powerlifting-style wraps that provide more wrist support. If you are trying to max out a movement such as a bench press or shoulder press, I would recommend using the thicker wraps. If you are going for a max in your clean and jerk or snatch, the thinner wraps might be a better choice as they will give you a little more range of motion at the wrist. You’ll need to be able to extend your wrist to receive a clean and the wrist will be slightly extended in the finish position of both the snatch and jerk.

What Is Murph? If you’re not familiar with the CrossFit classic hero WOD Murph here’s the workout: 1-mile runthen100 pull-ups200 push ups300 squats(partition pull-ups, push-ups, and squats as you see fit)then1-mile run Competitive athletes may choose to wear a 20# weight vest or body armor for the workout. History The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman.  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th June 2005 by overwhelming Taliban forces, Murphy valiantly climbed into the open toward higher ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape before he was killed.This workout was one of Mike’s favorites, and he’d named it “Body Armor.” From here on it will be referred to as “Murph” 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. His story was also displayed in the movie "Lone Survivor".