CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

12 minutes to establish a 1RM Push Jerk

?then?

50 Air Squats
20 BB Step Ups 20? Box @ 45# (alternating 10l/10r)
Run 400m
20 Burpees
Run 200m

50 Air Squats
For time.
Notes: Barbell is held in a back rack position for Step Ups

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BE ADVISED:  Memorial Day is May 27th.  Not only will we be open, but we'll be keeping with tradition and honoring the memory of Navy SEAL and Patchogue resident, Lt. Michael Murphy by doing his namesake workout: MURPH.  "Murph" consists of the following:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

It isn't mandatory, but it is recommended that "Murph" be done with a weighted vest.  The pull-ups, push-ups and squats may be partitioned.  (Most do the exercises "Cindy"-style, meaning 5 pull-ups, 10 push-ups and 15 squats, for 20 rounds.)  If you have questions or concerns please speak to me, Lisa, Greg, John M. or Lauren.—George

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How You're Sabotaging Your Posture and Your Time In The Gym         "An athlete in a good position is resilient and tends to remain injury
free. The body is meant to move large loads and have great endurance.
Poor positioning and posture not only require additional energy but also
strain the body in unnatural ways and directly correlates to higher
injury rates."—Jeff Kuhland for Breaking Muscle.