This week is a “deload” week for the lifts we’ve been doing following the 5/3/1 protocol. You’ll notice the weights are substantially lighter this week. This is by design. It’s to give your nervous system a chance to recover before trying for a new 1-rep max.
This is also National Police Week. In 1962, President Kennedy proclaimed May 15 as National Peace Officers Memorial Day and the calendar week in which May 15 falls, as National Police Week. Established by a joint resolution of Congress in 1962, National Police Week pays special recognition to those law enforcement officers who have lost their lives in the line of duty for the safety and protection of others.
That’s why we’re doing “Randy” today. “Randy” is named after Randy Simmons, an LAPD SWAT officer killed in the line of duty in 2008.
Workout of the Day
1X5 @ 40% 1RM
1X5 @ 50%
1X5 @ 60%
75 Power Snatches (75/55 lbs)
10 D-Ball Clean and Drop over shoulder 100/70#
Post your scores to.
Memorial Day is 13 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 have sign-ups 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.