SCHEDULE MODIFICATIONS FOR SATURDAY AND MONDAY
We will be doing the Hero Workout, “MURPH” for tomorrow’s workout of the day. We do this Hero WOD every year during the Memorial Day Weekend. We do this workout to honor the Fallen, specifically Navy SEAL, Lt. Michael P. Murphy who lost his life on June 28th 2005. Murphy was from Patchogue.
A few are doing MURPH today, most are doing it tomorrow and some are doing it on Saturday. There are only 2 sessions on Saturday: 10 am and 11:30 am.
1 mile Run
1 mile Run
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.
WE WILL BE CLOSED ON MEMORIAL DAY (Monday)
WORKOUT OF THE DAY
CF Suffolk Striking
Every 1 min for 30 mins, alternating between:
Runs, 100 m
10 Box Jump/Step-ups, 24/20 in
15 Russian Kettlebell Swings
10 Lateral Med Ball Throws
5 Medicine Ball Cleans
REPEAT THIS CYCLE 5 TIMES
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.
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 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.