CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

22
May

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

michael-murphy photo and wod

murph_picture-2

LT MICHAEL MURPHY–SUMMARY OF ACTION

A PROTECTOR AS A CHILD, HONORED AS A HERO

BE ADVISED****AFTER SPARTAN KIDS THERE ARE ONLY TWO SESSIONS TOMORROW (SATURDAY): 10-11:30 AND 11:30-1PM

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.

6 Responses

  1. Kelly R

    Good morning George, Janie, Carol Cindy

    I’m sorry I won’t make it in for 9:30 to do murph with you guys.

    Good luck and have a great weekend.

  2. JaneM

    What??? This is an outrage!! In protest I will refuse to do Murph until Kelly does it. It has nothing to do with me being so weak and out of shape. Nope that’s not it at all. It is all in the name of sisterhood. Leave no sister behind.

    BTW Good Morning all.

  3. Kelly R

    Janie!
    Ok I’m on it!
    I will get there this am as soon as I can. Madison’s bus never came so I have to drive her to school and my other little guys are off today.
    Go mode!

  4. George

    Good morning,
    Kelly- Bring them and have them do MURPH! It”s never too soon to have your children do MURPH. 🙂
    Have a good weekend!

  5. Andy

    Good luck to everybody doing Murph this weekend! It was an awesome experience and I am really looking forward to the next time I am able to do it!!!! Have a safe weekend everybody =D

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