SPARTAN PERFORMANCE                                          CROSSFIT SUFFOLK


12 minutes to establish a 1RM Power Clean & Push Jerk


For time:


Row 1k
50 Thrusters 45#
30 Pullups









We're keeping with our tradition of Memorial Day Murph.  On Monday, May 28th the Workout Of The Day will be "Murph".  "Murph" is named after Navy Seal Lt. Michael Murphy who was killed while serving our country on June 28th 2005 in Afghanistan.  Murph was from Patchogue. 

The Memorial Day Murph website allows you to register, make a donation for the charities listed on the website and receive a Memorial Day Murph T-shirt.  Check out the site to learn more.

It is NOT necessary to register on the Memorial Day Murph website to do the workout.

Please let us know if you plan on participating in the Memorial Day Murph.  Session times may be modified for Memorial Day and there will be no evening sessions.  We can better plan by knowing in advance who plans on participating.  The workout is more time consuming, for most, so plan accordingly.


"Murph" consists of the following:

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 body armor or a twenty pound vest, wear it.



One Squat To Rule them All…..   "Add to this that when performed correctly, box squats have been shown to reduce spinal loading at S5 L1 compared to regular squats, suddenly they become a ‘safer’ method of squatting. The combination of reduced spinal loading, the allowance of proper technique and the confidence to sit back, all brought by box, makes for a great way to safely expose the body to greater loads, making them ideal for both beginners and advanced lifters alike.

The reduced spinal loading also makes them a great lower body lift for all athletes that are frequently exposed to high force spinal impacts such as rugby or American football. These guys want a great training effect without compromising their back health further."Ben Coker, Coker Strength Blog

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