PLEASE BE ADVISED, THE 9:30 & 11:15 AM SESSIONS TOMORROW (Monday) WILL BE CANCELED. WE APOLOGIZE FOR THE INCONVENIENCE.
Workout of the Day
10 minute AMRAP:
9 wall ball 20/14#
6 lateral over bar burpees
3 snatch 135/95 (or 80% of 1 rep max)
The workout will be preceded by 30 minutes of work on tire flipping (with Coach Mike G.) and handstands with (Coach Andy!)
Post your scores to.
If you’re interested in the official “Murph Challenge” t-shirt from Forged here’s the LINK.
Starting Thursday (the main days will be 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.