CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
REMEMBER THE FALLEN
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.
10 SOCIALLY-DISTANCED WAYS TO HONOR THE FALLEN ON MEMORIAL DAY WEEKEND 2020 Check out #8 on the list.
SCALING:
If you don’t have a pull-up bar or rings at home you can use a towel or bed sheet on a door for body rows. If you have no way of doing a “pulling” substitute you can substitute with a different exercise (a burpee, a kettlebell swing, etc.)
If you need to scale the entire workout we offer two options. The exercises can be partitioned but the run at the beginning and end of the workout should not be partitioned. IT IS A GOOD IDEA TO SCALE THIS IF YOU HAVE DONE IT BEFORE BUT HAVE NOT TRAINED AS MUCH AS YOU HAVE IN PRIOR YEARS. DON’T LET YOUR EGO BECOME INVOLVED IN THE DECISION-MAKING PROCESS.
“Half-MURPH”
800 meter run
10 rounds of: 5 pull-ups/10 push-ups/15 air squats
800 meter run
“Quarter-MURPH”
400 meter run
5 rounds of: 5 pull-ups/10 push-ups/15 air squats
400 meter run
Thank you to all of our service members past and present.