5.29.17

HAPPY BIRTHDAY DEVIN AND TOM! ENJOY THE DAY!

HAPPY MEMORIAL DAY TO ALL! REMEMBER WHAT TODAY IS ALL ABOUT, HONORING THE SACRIFICE OF OUR FALLEN HEROES SO THAT WE CAN LIVE FREE! THANK YOU TO ALL OF OUR SERVICE MEN AND WOMEN HERE AT HOME AND OVERSEAS WHO SELFLESSLY SERVE OUR COUNTRY.

Classes today are 9am and 10am ONLY! We will be doing "Murph" in honor of Michael Murphy, hometown hero. This is a grueling workout. Please do not feel that you have to do the entire workout. Break it up, complete it with a partner or cut it in half on your own. Drink plenty of water today! There will be a pot luck at 11am for all those who would like to hang around, meet some new people and get to know the CrossFit Smithtown community. Bring something to share :) and it doesn't have to be "healthy"...cookies and brownies are welcome :)

"Murph"

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. If you do not know the full story or it's not ringing a bell...have you read the book or watched the movie "Lone Survivor"? Lieutenant Murphy put him self in direct harms way, knowing he wouldn't make it out alive, to get a signal for his radio to call in help to save his team.  Completely exposed, Lt. Murphy was able to radio for help and hold on long enough to call in reinforcements. Thanks to his efforts, one member of his team was spared to live on and tell their story (Marcus Luttrell). This workout was one of Mike's favorites and he'd named it "Body Armor". It was renamed "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.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*Wear a 20lb vest if you have one (14lb women)*