CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

“MURPH” FRIDAY &  THIS WEEKEND 

This weekend is Memorial Day Weekend.  It’s been a long CrossFit Suffolk tradition to do the workout, “MURPH” on Memorial Day.  This year we’ll be doing MURPH over the course of Friday, Saturday and Sunday.  This is to say that you’ll have the opportunity to do MURPH on any of the 3 days.  We will be closed on Memorial Day this year.  Those who cannot make it on either Friday, Saturday or Sunday can do MURPH earlier in the week or next week.  PLEASE LET US KNOW WHAT DAY AND SESSION YOU PLAN ON DOING “MURPH”.   If you are not planning on doing MURPH on any of the 3 days we will have an alternative workout for you.  Friday and Sunday schedules will remain the same.  On Saturday there will only be two sessions: 10-11:30 am and 11:30-1 pm.

“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.

 WE LOVE OUR “VEGETARIAN-FED” CHICKENS.  TROUBLE IS, THEY LIKE TO EAT MEAT

THE MOST IMPORTANT TRAINING ELEMENT MAY NOT BE WHAT YOU THINK

Workout of the Day
Snatch Balance w/3 sec pause at bottom
1X3@65% 1rep-max for snatch
1X3@70%
1X3@75%
1X2@80%
1X2@85%
1XAMRAP @65%
then
6 rounds for time of:
5 toes to bar
10 wall ball 20/14#

Post your scores to the Whiteboard.