CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

                                                                                                                                Georgie

MEMORIAL DAY MURPH

This year we will be doing MURPH on May 22, 23 and 24th (Friday, Saturday and Sunday).  We will be closed on Monday, Memorial Day, May 25th.  “Murph” is a CrossFit Workout done to honor Lt. Michael P. Murphy, killed in action, on June 28th 2005.  “Murph” was from Patchogue.  Here’s the workout:

“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.

 TRY THIS TO IMPROVE OPTIMISM AND REDUCE STRESS

Workout of the Day
For time:
1 mile run

immediately followed by:
5 rounds of 10 Russian kettlebell swings 24/16 kg
10 sit-ups

immediately followed by:
1 mile run

Post your scores to the Whiteboard.