CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
REMEMBER THE FALLEN
It’s our tradition that on Memorial Day we do the workout “Murph” in honor of Navy SEAL Lt. Michael P. Murphy. Murphy died in Afghanistan on June 28th 2005 during Operation Redwings. Murphy grew up in Patchogue.
If you had the opportunity to see the movie, Lone Survivor, “Murph” was the team leader portrayed by Taylor Kitsch.
Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
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.
Post your scores to the Whiteboard.
“My mindset when I do any Hero workout is one of remembrance. Spend a few moments beforehand thinking about the sacrifice made by its hero namesake, then charge ahead with courage to the finish line.”—Rob Orlando, Hybrid Athletics, CrossFit Strongman Subject Matter Expert
SESSIONS ARE 9-10AM, 10AM-11AM AND 11AM-12PM. If you require an extensive warm-up please show up 15 minutes before your scheduled session.
If you’d like to make a donation benefiting the LT Michael P. Murphy Memorial Scholarship Foundation and get the Murph 2014 T-shirt click HERE.
THE REAL-LIFE STORY BEHIND “LONE SURVIVOR”
