Workout of the Day
Find your 1 rep max.
20 front squat w/60% front squat1rep max
20 push jerk w/60% push jerk 1-rep max
10 front squat (same as above)
10 push jerk (same as above)
Post your scores to.
If you’re interested in the official “Murph Challenge” t-shirt from Forged here’s the LINK.
Memorial Day is 10 days away. Starting next Thursday (the main days will be next Friday and Saturday) we’ll be doing the hero workout, “Murph”: 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run.
For those unfamiliar or inexperienced we offer 2 scaled versions of “Murph”: “Half Murph”, 800-meter run, 50 pull-ups, 100 push-ups, and 150 squats, 800-meter run OR “Quarter Murph”: 400-meter run, 25 pull-ups, 50 push-ups and 75 squats, 400-meter run. There is something for anyone. SIGN UP TO RESERVE YOUR TIME SPOT! We usually get participants from outside CrossFit Suffolk as well as the majority of our members.