SPARTAN PERFORMANCE                                           CROSSFIT SUFFOLK

Today's Workout Of The Day will be a Team workout consisting of:

Tire Hits, Tire Flips, Prowler Push, Atlas Stone Cleans, Sprints, and other tasks.  Reps and rounds to be announced.

Teams will be formed randomly.  Please arrive by 10:30am so we can take care of the logistics and start the workout by 11am. 


Lisa makes cleaning the bar look easy…almost like she's in ecstasy, but the tell-tale, bulging vein in her neck gives away the fact that she's working near maximum capacity!



 A Stretch Routine That's Actually Doable



YES, YES, YES we are open the morning of Memorial Day.  We will be remembering The Fallen by doing "Murph".  "Murph", the workout, is named in honor of Lt. Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan, in 2005.  Murphy, a Medal Of Honor recipient, grew up in Patchogue.

Here's how the workout goes:


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.


Come out and join your Spartan Performance family on Memorial Day.  We'll scale the workout for our newest members.  When you read the description of the workout and you think, "this is going to be difficult", know that you are correct in your assessment and accept the challenge.  Michael Murphy and his fellow SEALs were heavily outnumbered on a mountain side.  They were numerically and positionally at a great disadvantage.  The firefight lasted 2 hours.  Michael Murphy had to leave a position of cover and step into the open, knowing the enemy would easily target him, in order to get radio reception to get his team help.  While taking enemy fire he still had the presence of mind and character to say, "thank you" to the person he was speaking to on the radio.

Allow this hero's story to provide perspective when you begin thinking that the workout is "difficult".

SPECIAL MEMORIAL DAY HOURS:  9AM-11AM  PLEASE ARRIVE AT 9AM OR 10AM.  This workout takes mortals somewhere between 30 minutes and an hour.  CrossFit Immortals finish in under a half hour.  Plan accordingly.  Night sessions are canceled.

  Op redwing SEALs

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