CROSSFIT SUFFOLK   ***  Forging Elite Fitness



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

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While all the Hero workouts are special "Murph" has the most special place in our heart.  "Murph" is named after Navy SEAL, Lt. Michael Murphy who grew up not far from where we train.  Last year we had the honor of meeting Lt. Murphy's father and we spoke about his son.  We feel fortunate that there are men like Lt. Michael Murphy who serve and have served in our military.  We are proud that he is from Suffolk County.

Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY taken in Afghanistan. Murphy was killed by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. Mortally wounded while exposing himself to enemy fire, Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters. While being shot at repeatedly, Murphy calmly provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.  (Courtesy of www.navy.mil)

“Murph,” as others called him, was “a warrior and [was devoted] to his men,” -fellow Naval Special Warfare member-
Michael Murphy, SEAL

Slain Patchogue SEAL Receives Highest Honor

Recognizing The Honor Of A Son

Natural Movement Doesn't Come Naturally: You Weren't Born Perfect

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