SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK


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.




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.


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".


(Calverton courtesy of longislandwoman.blogspot.com)


Inside The Wire 

When you have a few moments please check out Inside The Wire, a blog by Newsday reporter, Martin C. Evans. 

Evans "writes about soldiers and veterans, particularly from the point of view of military folks and families living on Long Island and New York City.

Soldiers and their families here don’t have the luxury of living near big military bases, where people tend to be more understanding of the mess they go through.

That’s where I come in. Welcome to Inside the Wire, where people talk straight and have your back."


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