EVENT: Police Week Memorial Workout 2010

What: Police Week Memorial Workout.

When: you pick sometime during the week of May 8th-15th, 2010.

Where: wherever you are.

Who: you and your friends.

Why: to remember fallen police officers and promote functional physical fitness within the LE community.

This challenge has been dubbed "the 75-by-75" because it's just that: 75 pounds lifted 75 times. From ground to overhead anyhow (shortened G2OA). Some participants use technical barbell movements such as the clean-and-jerk or power snatch. Others just muscle the weight up "anyhow." Most use a mixture of different techniques, movements, and grips until 75 reps are completed. Regardless, it's a true challenge that puts demands on all muscle groups and the cardio-respiratory system too.

Police Officers must be ready to exert high energy for short bursts of time. This workout is designed to replicate the intensity and duration Officers meet on the front lines of crime and violence. Most participants finish between 4 to 10 minutes. That's it! You will suck wind and want to rest and catch your breath. On the street, Police Officers CANNOT quit. For many police participants, this is the first introduction to functional and practical physical fitness. Those with big arms and a heavy bench press don't always fare as well as they'd think.

This is not a fundraiser. There is no charity attached to our event. What we do demand is that each participant do this in memory of a fallen police officer, sheriff's deputy, special agent, correctional guard, or other peace officer. Many of you readers already have a downed friend or co-worker in mind. Others can go to the Officer Down Memorial Page to help find one to commemorate. Many participants pick officers who have recently been in the news or those who protected their hometown. You do the workout on your honor, then email me:

• your name
• your agency (if applicable)
• the weight/reps you completed.
• your time
• the honored officer's name/agency/"End of Watch"

For those of you affiliated with a CrossFit gym, ask the trainers if they will accommodate this challenge into the programming or schedule of Police Week. The workout is based on the CrossFit hero workout "Randy" in honor of PO Randy Simmons of LAPD SWAT. CrossFit Amplify (Lisle IL), CrossFit Chicago, and CrossFit DuPage (Lombard IL) have already offered their gyms to local police officers so they can complete the workout in an encouraging environment.

Click HERE to see the rules/standards for the challenge, as well as browse last year's results and some photos.

PREP WORK: To prepare, there are several options. First and foremost, you should replicate the barbell movement from G2OA. Some use a mix of: lighter loads (55-65#) done quickly for more repetitions (75-100 reps) *and* heavier loads (85-95#) done at a slower pace for less repetitions (50-75 reps). This develops a hybridization fitness blending strength, stamina, and cardio-respiratory aspects. Other more experienced participants work on specific sub-movements such as the power clean and push jerk to become more efficient through different ranges of the G2OA. We are one month out from Police Week. This is plenty of time to train your body and mind for a respectable performance!!

For the Police Week Memorial Workout Facebook event page, click here.