CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
Today, as every Memorial Day since 2009 at CrossFit Suffolk, we do “Murph”. Navy SEAL Lt. Michael Murphy grew up just a few minutes away from our gym. We do the workout that bears his name to honor him. We do this workout to honor and remember those who made the ultimate sacrifice on behalf of our country. Remember and honor the Fallen.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
PROTECTOR AS A CHILD, HONORED AS A HERO
HISTORY VS. HOLLYWOOD: LONE SURVIVOR
Sessions are 8, 9:30 and 11 am ONLY today!
Workout of the Day
“Murph”
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 your scores to the Whiteboard.
