Come join Team CrossFit Syosset in the
4 Mile Run/Walk Around the Lake
Honoring Navy SEAL LT Michael P Murphy
Saturday June 22, 2019 at 9:00 AM
299 Rosevale Ave – Ronkonkoma, NY
When you register make sure you join team
*CrossFit Syosset*
Guarantee Yourself a TEE & Your NAME on Your Bib if you register by June 1st
· $30 Pre-Register Until April 27
· $35 April 28 to June 18
· $40 June 19 to Race Day
Race Day Amenities include:
· Post-Race BBQ hosted and provided by Texas Roadhouse
· Complimentary post-race refreshments; Italian ices, bagels, fruit & more!
· Complimentary beer for all those 21+
· Finisher Dog Tags
· DJ at start and finish
· Free finish line photos, video, text/email/online LIVE results!
Register at https://elitefeats.redpodium.
As a gym lets run/walk together to honor Michael Murphy. Not only can we honor him on Memorial Day by doing “murph” but also running for this great cause. Let’s start training together so we are all prepared to complete 4 miles and show everyone what CrossFit Syosset is all about. If you have any questions, please see Lindsay.
SLRDL
PERFORM 60 REPS EACH LEG
ALTERNATING AFTER 10 REPS EACH LEG TILL 120 ARE DONE.
USING AS HEAVY A KETTLEBELL AS YOU CAN
WORKOUT:
RUN 800
THEN…
5 ROUNDS
35 DOUBLE UNDERS
15 TOES TO BAR
THEN…
RUN 800