CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Memorial Day weekend is upon us. As you know we honor the memory Navy SEAL, Lt. Michael Murphy on Memorial Day. The workout, courtesy of CrossFit.com, looks like this:

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

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.

Some expressed interest in doing “Murph” today because they cannot attend on Monday, ergo, there will be options today. You may do “Murph” or a scaled version, OR you can do the following workout:

5 rounds for time of:

5 deadlifts, 225/150lbs.

10 burpees

Congratulations To Kim T.! Besides accomplishing a significant weight loss/lean muscle gain Kim also…….

…….did her first rope climb two days ago! Well done Kim!

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