Workout of the Day
1X5 @ 75%
1X3 @ 85%
1X AMRAP @ 95%
NOTE: Use 90% of your 1-rep max to figure your percentages.
8 minute AMRAP:
5 toes to bar
10 weighted lunge steps 75/45
3 X10: standing lateral med-ball throw
Post your scores to.
DID YOU READ BELOW???????
A new (to CrossFit Suffolk) paleo diet food service is available: MUSCLE-UP PALEO Check out their website!
Memorial Day is 17 days away. Starting on the Thursday before Memorial Day (the main days will be Friday the 25th and Saturday the 26th) we’ll be doing the hero workout, “Murph”: 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run. You may partition the exercises however you like. This is to say you may divide the exercises into groups. We suggest 20 rounds of “Cindy” (20 rounds of 5 pull-ups, 10 push-ups and 15 squats) If you’re doing the “RX” version of the workout you must run the mile before doing any exercises and run the mile again when you are done doing the pull-ups, push-ups and squats. It is also suggested you wear a weighted vest or body armor (for the military and law enforcement communities).
For those unfamiliar or inexperienced we offer 2 scaled versions of “Murph”: “Half Murph”, 800-meter run, 50 pull-ups, 100 push-ups, and 150 squats, 800-meter run OR “Quarter Murph”: 400-meter run, 25 pull-ups, 50 push-ups and 75 squats, 400-meter run. There is something for anyone. We will have sign-ups starting next week so we can better manage the schedule. We usually get participants from outside CrossFit Suffolk as well as the majority of our members.
Lt Michael P. Murphy was a Navy SEAL who was killed in action in Afghanistan on June 28th 2005. “Murph” placed himself in danger so he could get his team rescued. You can read more about Michael Murphy and how he made the ultimate sacrifice by clicking HERE. Michael Murphy was from Patchogue. Watch Lone Survivor to learn more about Michael Murphy’s heroics.
On Saturday, June 23rd many of us will be doing the LT Michael P. Murphy Run-Around-The-Lake. It is a CrossFit Suffolk tradition to do the 4-mile run around Lake Ronkonkoma. You’re invited. For more information or to register click HERE.