THE ABSOLUTE WORST TIME TO EAT
THE MURPH STRATEGY AND GEAR GUIDE
WORKOUT OF THE DAY
7 minute EMOM: Snatch, pick load
21-15-9 reps, for time of:
Dumbbell Snatch, 50/35 lbs
UPCOMING RACES, COMPETITIONS AND EVENTS:
“MURPH” Hero Workout in Honor of Navy SEAL Lt. Michael P. Murphy May 23,24 & 25 at CrossFit Suffolk Let us know which session you prefer.
Muddy Princess Long Island 5K, Women-Only Mud Run May 26th Calverton
BarBells For Bullies: New Jersey 2019 June 1st (Four of our athletes are doing this one!)
The Michael P. Murphy Run Around The Lake June 22nd 4-mile run around Lake Ronkonkoma We’ve been doing this every year since 2010!
The Titan Run 5K Obstacle Run June 29th Calverton
The Long Island Warrior Games June 29th Hampton Bays “CrossFit-style” competition for all levels. No prior competition experience necessary. Long Island Warrior Games is also looking for volunteers to judge, run the floor, and spectator management. Go to their website for further info.