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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Compare to 090101.

For those of you who are unaware, "Murph" is a special workout for those of us from CrossFit Suffolk.  "Murph" is named after Lt. Michael Murphy, A Navy SEAL killed in action in 2005. Michael Murphy was from Patchogue. 

We had the great fortune of meeting Michael Murphy's father, Dan, in November at the Marine Corp Birthday celebration at the New York Police Department Headquarters.  During the celebration Lt. Michael Murphy was honored for his sacrifice, bavery and service to our country.

Michael Murphy and two other SEALs were killed, but one SEAL, Marcus Lutrell, survived and wrote, Lone Survivor.

Newsday covered the Michael Murphy story in detail: Born To Serve

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. U.S. Navy photo (RELEASED) 050628-N-0000X-002  (www.navy.mil)


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