CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

21
May

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

                                                                “Nicole do you think that weight is going to lift itself?  Pick it up!”

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                                                                                                        And there you go….

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FRIDAY, SATURDAY AND SUNDAY

Allow me to clear some common misconceptions, poor communication on my part and general misinformation.

1) Nobody is required to do “MURPH”.  It’s all voluntary.

2) If you’d like to come on any of the 3 days of MURPH or all 3 days but DO NOT want to do MURPH, it’s okay…you can do something else.  We will have something for you to do.

3) There are several scaled versions of MURPH if you’d like to stay in the spirit of the workout, but are unsure whether or not it is for you.  Back in 2007, on Christmas Day, before there was a CrossFit in Suffolk County, Lisa and I did “MURPH” in our cold garage.  We didn’t partition any of the exercises.  We ran a mile on a treadmill, did 100 pull-ups in a row, 200 push-ups in a row and 300 squats in a row then ran a mile on a treadmill.  I don’t remember sitting around on Christmas Day wondering whether or not I could finish the workout.  I just remember being excited to start.  It was unpleasant.  It took me 15 minutes just to do 100 pull-ups..that’s roughly 9 seconds per pull-up.  That’s not so great.  The 200 push-ups took even longer.  It felt like forever.  The 300 squats weren’t so bad, but I had to break them up often.  I watched Lisa take one 5 second break during the air squats.  It took me one hour and 5 minutes to complete the workout, but I was glad I did it.  The thought that drives me through the workout is this: No matter how bad you or I think this workout is, it is nothing compared to what the young Navy SEAL it is named for had to endure.  I cannot begin to comprehend what a 2-hour firefight while being severely outnumbered, without the ability to effectively call for help, being at a positional disadvantage, battling over mountainside and cliffs and placing yourself in a position of certain danger so you could save your friends, could possibly feel like.  I know this:  MURPH, the workout, isn’t anywhere as being that bad.

4) If you plan on doing MURPH on Friday or Saturday morning you need to let me know, if you haven’t already.  There are only 3 spots left for Friday morning at 9:30 am.  People who show up without being on the list will be allowed to do the workout as time allows.  There will be a wait.  Tell your friends who don’t have the spare minute and 30 seconds to read the website.  Thank you!

WHAT QUESTIONS DO YOU HAVE?

 

A SIMPLE DAILY ROUTINE TO MAKE OLD SPINES MORE SUPPLE

 

Workout of the Day
Skill work/ Mobility

100′ Farmers Walk Challenge
-or-
Make-up a workout you missed during the week

Post your scores to the Whiteboard.

5 Responses

  1. George

    Lauren–You will be leading your Sunday people to MURPH victory. As far as “nice, patient and awesome” goes, you are the only coach that fits that description (ok, so does Greg). Ergo, you’re going to have to talk to yourself. I hope you found this helpful. And I hope you have a pleasant day. 🙂

  2. George

    Kelly–Regarding your WB notes: Here’s a zen riddle to help you…what is the sound of one double under?

    Stand by for my SERIOUS message…..when you’re working on double unders have one of your coaches or someone who passed the judges course count for you, at first. There is a distinct feel for double unders, but it’s difficult to tell in the beginning. The sound of a double under making a revolution is also different then the sound a single makes.

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