4 KEYS TO USING RUNNING INTERVALS TO IMPROVE YOUR METCONS What if we told you becoming a better runner could translate to a better Fran time?
25-TIME WORLD RECORD HOLDER STEFI COHEN TALKS EATING LIKE AN ATHLETE One of the strongest women on Earth reveals her strategies.
Good morning! (or afternoon or evening…fill in the appropriate greeting :))
I’d would like to thank the athletes who participated in the CrossFit Support Your Local Box Fundraiser. Thank you so much. CrossFit Headquarters sent us the proceeds for the participants who chose CrossFit Suffolk as their Box to help. I am only aware of three of the participants who told me they were doing the workouts but I know there was more than that. We appreciate what you did!
We’ve been getting more and more feedback from our athletes doing their training at home and we appreciate it. Sometimes the feedback is “did the workout today” and sometimes it’s filled with times, modifications, and observations. We enjoy staying connected even if you don’t have much to report. I send out 6 workouts a week. It’s okay if you don’t train 6 times a week. My job is to make sure you maintain some level of strength and conditioning while you have no fully-equipped gym to train in. Feel free to bypass “maintenance” and shoot for using this time to make improvements. That said, don’t get stressed out if you feel like you’ve lost some of your strength and conditioning. Almost everyone I have spoken to has reported this at some point. Many have stated they don’t feel motivated. With what’s going on it’s difficult to feel motivated all the time. You’re going to be alright.
Speaking of motivation………….
This weekend is Memorial Day Weekend. Part of CrossFit Suffolk tradition for the last 10 years has been to Remember The Fallen by doing the workout that is named in honor of a Navy SEAL from Patchogue who was killed while training to save his men on June 28th, 2005 in Afghanistan.
From CrossFit Headquarters—In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.
The first time Lisa and I did “Murph” was in our garage on Christmas Day 2007. We were on the verge of affiliating so we did not have a “CrossFit Box” to train in. We had a cheap freestanding pull-up bar and a treadmill in our garage. We did not “partition” the exercises. We staggered started on the treadmill then did 100 pull-ups, 200 push-ups, 300 squats then back on the treadmill for the second mile. It’s much better to do the workout amongst a bunch of people (and partitioning the exercises) at the end of May rather than the end of December.
This year you may have to do this workout on your own or maybe pair up with somebody (triple, quadruple up?!) and you may have to substitute the pull-ups. It doesn’t matter too much to me what you use as a substitute: a body row of some sort (there are various versions, feel free to contact me if you need an idea), a burpee, kettlebell swings, etc..
Rob and Christine have opened their home to any CrossFit Suffolk athletes who’d like to do “MURPH” and then BBQ on Memorial Day! Please contact me if you’d like to participate!
WE NORMALLY HAVE THE ATHLETES DOING MURPH TO CHOOSE BETWEEN THURSDAY, FRIDAY, SATURDAY, SUNDAY OR MONDAY (MEMORIAL DAY) TO DO THE WORKOUT DEPENDING ON THEIR MEMORIAL DAY WEEKEND PLANS. Be advised, as of right now it’s supposed to rain on Friday and Saturday. I just want you to plan so it works for you.
If this has piqued your interest but you have never done it before we offer several scaled versions:
HALF “MURPH“: 800 meter run
10 rounds of: 5 pull-ups, 10 push-ups, 15 squats
800 meter run
QUARTER “MURPH”: 400 meter run
5 rounds of: 5 pull-ups, 10 push-ups, 15 squats
400 meter run
If you have questions please contact me.
MEDAL OF HONOR RECIPIENT LT. MICHAEL P. MURPHY
You can’t possibly know how badly I would like to see you all do “MURPH” in the gym or how badly I want to do this with you all. If you’re keeping up with the governor’s rulings, Long Island will begin its opening phase on June 13th. I don’t know but I’m hoping gyms will be included in that phase of the opening. We’ll keep you posted.
