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.

Post time to comments.

Compare to 080502.

Courtesy of the www.navy.mil website:

Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue,
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-003




There's a 5K run in memory of Lt. Michael Murphy on September 21, 2008 at Bethpage State Park.  Click on the below link for details:

Soldiers Angels New York: Navy SEAL Lt. Michael P. Murphy 5K

Another great article from www.dragondoor.com.  The article by gymnastics coach Christopher Sommer is four years old, but it's a good one.  One of the best parts is when Coach Sommer describes how one of his athletes does a 400 lb. deadlift in weight training class without weight training experience.  The athlete weighed 135 lbs. at the time!  Click on the link below to learn more.

Building an Olympic Body through Bodyweight Conditioning

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