SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK

Every Memorial Day we remember the sacrifice made by Navy SEAL, Lt. Michael P. Murphy by doing the workout named in his honor: "Murph".  "Murph" was a Patchogue resident and graduate of Patchogue-Medford High School.

"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.

PLEASE SHOW UP AT LEAST 15 MINUTES BEFORE YOUR DESIGNATED TIME SO YOU CAN WARM UP AND SO WE CAN START EACH HEAT ON TIME.  Feel free to stay and cheer on the other athletes.  Bring food if you plan on staying after you workout.  We'll be sharing food and beverages after the later heats.  All participants are welcome to hang out!—George

Fallen But Never Forgotten                         'On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements.

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforcements had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way. '—-Russell Berger, CrossFit Journal, May 2010

Lt. Michael P. Murphy, USN   "On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight.  By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead."—Medal Of Honor, USN Recipients

REMEMBERING OTHER SUFFOLK COUNTY RESIDENTS WHO MADE THE ULTIMATE SACRIFICE DURING THE GLOBAL WAR ON TERRORISM:

Jason Santora, Farmingville (Sachem High School graduate)

Jordan Haerter, Sag Harbor

Christopher Scherer, Northport

James Lundin, Bellport

Matthew Baylis, Oakdale

Raheen Tyson Heighter, Bay Shore

Michael Esposito, Jr., Brentwood

Ramon Mateo, Bay Shore

Jose Ruiz, Brentwood

Jared Kremm, Happauge

Robert Pope, East Islip

John Engelman, Northport

Joseph J. Theinert, Shelter Island