CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

17
May

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

 

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MEMORIAL DAY MURPH UPDATE:

There are rumors and uproar about “Murph”, the workout, already.  Rightfully so.  It’s a tough workout.  Let not your heart be troubled.  You are prepared and we can scale for anyone who’d like to participate.  While you are physically and mentally preparing to do “Murph” during Memorial Day weekend please keep in mind why we are doing “Murph”, why we remember on Memorial Day and why we are doing “Murph” on Memorial Day.  Lt. Michael Murphy grew up just a few miles from our gym.  He died serving our country and protecting his men as best he could.  He was engaged in a firefight that lasted two hours while severely outnumbered and on the most unforgiving terrain.  Murph was wounded, injured, probably exhausted, and probably dehydrated when he left what little cover the mountain provided and exposed himself, knowingly, to enemy gunfire so that he could get better reception to call for help.  He wasn’t calling for himself.  He was calling for his brothers.  Though he was shot while making the call Murph got back into the fight.  He was killed when he was unable to fight anymore and was overwhelmed.

This is what I contemplate while doing this workout.  I am not suggesting that you should do this same, but I would ask you to consider what Lt. Michael Murphy endured the day he made the ultimate sacrifice.  Should you do this for a few minutes you’ll come to realize that doing the workout that is named after Murph doesn’t seem as bad as when you first thought about it.

The 8 am and 9:30 am spots are full.  We have a few spots remaining for the 11 am session.  Please let us know as soon as possible if you’d like an 11 am spot.

Some are doing “Murph” on Friday (May 27th) and Saturday (May 28th) during regular hours.  If you plan on doing “Murph” on Saturday morning at 10 am please let us know.  We are receiving numerous requests for that time spot to the extent that we now have to have a sign-up for it.

The barbecue is on Memorial Day.  We will start it during the last session.  If you are attending the barbecue please let us know so we have enough for everyone.  If you are attending please sign up in the gym and let us know what you will bring so we don’t duplicate.  

What questions do you have?

STRONG STARTS IN THE MIND: 5 MENTAL TRICKS FOR THE GYM AND LIFE

WHY DO WE GET FAT?

Workout of the Day
Back Squat
1X5 @50% 1RM
1X5 @60%
1X5 @70%
1X5 @75%
1X5 @80%

8 minute AMRAP:
200 meter run
10 toes to bar

3 rounds of:
20 meter prowler push
10 slam ball 40/20#

Post your scores to the Whiteboard.

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