I would take the Northeast corridor to New York and then taking the NJ Transit from there. The line is called North Jersey Coast Line. That train leaves from New York Penn Station.
There is one that leaves Norfolk shortly after 6am daily for points north. The train station is by Harbor Park. I think there are three trains daily.
I know there is one that goes to Boston that may get you close. There is also one that goes to New York final destination.
Thanks! Your answer is awaiting moderation.