BE ADVISED, THE 9:30 & 11:15 AM SESSIONS ARE CANCELED TODAY. SORRY FOR THE INCONVENIENCE.
THE 9:30 & 11:15 AM SESSIONS ARE CANCELED TODAY.
Workout of the Day
Find your 1 rep max.
NOTE: 40-year old and older athletes find your 5-rep max NOT your 1-rep max
4 rounds for time of:
400 meter run
7 hang power clean 115/75
7 ring dips (sport: 3 muscle-ups)
2 X 10: AbWheel Roll-outs
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.