SPARTAN PERFORMANCE                                     CROSSFIT SUFFOLK


Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees




LI's Hero Name On Warship  A Navy Ship was named after Lt. Michael Murphy who died valiantly serving his country.  Lt. Murphy was from Patchogue and the CrossFit workout "Murph" is named in his honor.  In the event that you are new to CrossFit and don't know what "Murph" consists of, it's: a 1 mile run, 100 pull-ups, 200 push-ups, 300 squats and a 1 mile run.  You are encouraged to wear body armor if you possess it or a weighted vest.  The pull-ups, push-ups and squats may be partitioned. 

True Grit Of SEAL team Six  "I can train you to be physically tough — you could be a triathlete, an Olympic gold-medal winner in many events — but if you don't have that mental toughness, it does me no good."—Former SEAL Team 6 sniper and author of SEAL Team Six: Memoirs of an Elite Navy SEAL Sniper, Howard Wasdin



"….Your workouts will be shorter, more intense, provide more fat burning capability, increase physical adaptation and bring about increased health on a variety of fronts. You will suffer less, if any, injury and physical and emotional burnout.

US Navy SEAL, Andy Stumpf, took this concept via CrossFit and applied it to BUD/S training in Coronado, where he was an instructor. Andy came to be an instructor at BUD/S after being seriously wounded in combat and then rehabbing with the Navy docs, getting nowhere, then using CrossFit and making a 100% recovery. For anyone not living under a rock, we all know SEALs are incredible physical and psychological specimens, due in part to their personal traits and their training. Much of this training comes about through BUD/S, but one thing that disturbed Andy was the injury rate and corresponding failure rate due to PT related injuries. Knowing what he did about CrossFit, he persuaded the Navy to allow him to use CF as the PT protocol for a couple evolutions.

The results were telling in that the failure rate for athletic injury and overuse injuries dropped very dramatically. SEALs were coming out of the program in better shape in healthier overall and there were obviously less associated costs involved since injuries were down and training time was reduced."Ian Carver, SSD Health and Wellness


 "It is CrossFit’s contention that cops and soldiers are professional athletes. In fact, we argue that the physical preparedness required of military combat – and by extension law enforcement – matches and regularly surpasses that required of Olympic athletes."CrossFit Founder, Coach Greg Glassman, CF Journal, March 2003


In light of recent events it's worth repeating something we've said time and time again:  When the subject of great athletes or who are the greatest athletes comes up we always maintain it is the men in the Special Operations community of the military.  The SEALs get and deserve, great press, but there are other units in this community that the media don't have access to, that do spectacular work on behalf of their country and are made of super athletes as well.

The men of the Special Operations community perform "athletic tasks" under the most stressful conditions in the most hostile environments while their lives are on the line.  No athletic event or sport is more demanding than that.  The world class athletic events that the men of the Special Operations community engage in offer no prize for second place.  You either win or you die.


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