An SH-60 can carry 4,000-5,000 LBS of cargo for a short distance.

Many factors determine cargo weights, especially flight time/distances, number of crewmen, minimum altitude allowed for the flight due to natural and manmade obstacles, etc, etc.

Don't forget the "bird factor". Bird populations have a major impact on low level flight ops.

If I recall correctly, an aircrew is good for 8 hours and then they have to rest.