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Memorial Day Murph 2012 – Monday May 28th
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
- Run 1 Mile
- 100 Pullups
- 200 Push Ups
- 300 Squats
- Run 1 Mile
For time: 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 idea of this event is to get out there, work hard, have some fun and raise money and awarness for a great casue. This event is open to everyone and everyone can participate. We know not everyone can do 100 pull-up, 200 pushups and 300 squats so we have lots of scaling options to available. We will have trainers available to help you scale down the workout to your fitness level. You can also run this event as a team, breaking up the workout between 2,3, 10, or any number of people. Lets get as many people involved as possible.
Registration:
To register visit the website: http://www.memorialdaymurph.com/index.html and click the register link. Follow the instructions its pretty simple. In the crossfit affliate field please put CrossFit Stony Brook.
After you register email us at events@crossfitstonybrook.com with the time you want and if your doing it as a team how many members will be on your team.
- 10:00 – 1 spots available
- 10:45 – 8 spots available
- 11:30 – 8 spots available
- 12:15 – 5 spots available
Visit our Facebook event page and click attending at http://www.facebook.com/events/278639368892019/
If you register early you will get your t-shirt in time for the event. If not you will still get your t-shirt mailed to you but it might not get there in time for the event. You can also register the day of the event.
The Event:
Check in will be from 8:30 unitl 9:30. If you haven’t pre-registered for a heat you will be given one at check-in.
The event will run in heats of 8 atheltes/teams with the first heat begining at 10:00. Subsequent heats will run every 45 minutes untill everyone is finished. We will keep adding heats as needed.
POST WOD PARTY
We will be firing up the BBQ after the WOD for a little Post WOD Party. Everyone is invited so bring you friends and famliy along. They can cheer you on and have some food.
Workout of the Day
Today is a Team WOD:
AMRAP 15 min in teams of 2
Handstand Walk 50 Feet (25 feet each)
Farmers Carry 200M 65# Barbells -you can switch back and forth any way you like.
50 Pullups
For the Handstand walking one member can hold the feet of the member doing the handstand walk.
“Brian”
Three rounds for time of:
15 foot rope climb, 5 ascents
185 pound Back squat, 25 reps
Wear long socks or tights.
Overhead Squat 1-1-1-1-1-1-1 reps
then some skill work. Pick a skill and spend 15 minutes working on it.
Couple of things – FIrst I signed the Gym up for the CrossFit for Hope fundraiser on June 9th. you can go the website hope.crossfit.com and sign up. THen get poeple to sponsor you.
Secondly Reebok’s website has the more kicks in stock. I just ordered the yellow ones – super stoked about it too.
“Jag 28”
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
We got the Mens T-Shirst in. They are $20. If you pre-ordered them come pick them up. Sorry the womens are in yet.
Junk Yard Dog Warmup then DROM stretches
-then-
10 Rounds for reps of:
10 x Sledge Hammer Swings Right
10 x Pushups
10 x Sledge Hammer Swings Left
Rest 1 minute
-then-
8 X 30/30 Row Sprints
2012 CrossFit Games Regional: Individual Event 6
For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24″ box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups
For 15 minutes practice the deadlift – work up to a somewhat heavy weight (apporx 75% effort) and practice using proper form.
-then-
21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension
Post time to comments.
Welcome to CrossFit Stony Brook!
CrossFit Stony Brook is the premier fitness studio on the North Shore of Long Island. Conveniently located near the border of Stony Brook and Setauket it is easy to get to. CrossFit is an effective way to get fit. Anyone can do it. It is a fitness program that combines a wide variety of functional movements into a timed or scored workout. We do pull-ups, squats, push-ups, weightlifting, gymnastics, running, rowing, and a host of other movements. Always varied, always changing, always producing results. Kids, cops, firefighters, soccer moms, Navy SEALS, and grandmas all do CrossFit. In fact, hundreds of thousands worldwide have followed our workouts and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes. Come join us!
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