CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
We’ve been doing the CrossFit workout “Murph” every year since 2007, as a CrossFit affiliate since 2008 and on Memorial Day every year since 2012. Before 2012 we did “Murph” on Veterans Day. We are very proud of the participation we get when it comes to doing “Murph”. It’s a great time to honor not only Lt. Michael P. Murphy, but all those who have made the ultimate sacrifice in service of our country and for our country’s freedom. Doing the workout gives me time to reflect on what Memorial Day is about. It also gives me time to reflect on the fact that as difficult as the workout is it doesn’t compare to the extraordinary effort put forth by Michael Murphy and so many others who were trying to complete their mission and placed others before themselves.
It now takes us 3 days of Memorial Day week to place our athletes through “Murph”. That’s fine with us. That’s three days of remembering and honoring The Fallen. That’s three days of honoring a Suffolk County resident, one of our own, who served in the best trained military unit in the world and knowingly took action, which he knew he probably wouldn’t survive, so that he could save his friends. It’s an honor to do “Murph”.
The “50/50” is still going! We will keep it going until all boxes are gone. Proceeds go to a lucky winner and to the Lt. Michael P. Murphy Memorial Scholarship Foundation.
DEADLIFT GRIP CONSIDERATIONS Make this a “MUST READ” if you use a “mixed grip” to deadlift.
Workout of the Day
Back Squat
1X3 @ 70% 1 rep max
1X3 @ 80% 1 rep max
1X AMRAP @ 90%
NOTE: Use 90% of your 1-rep max as your 1-rep max when figuring percentages.
10-8-6-4-2
Squat Clean 155/105#
Muscle-ups or Ring Dips
3 X 10: AbWheel Roll-outs
Post your scores to the Whiteboard.
