5/25/2015


CrossFit Notorious – CrossFit Rx

View Public Whiteboard

Run or Row (No Measure)

500m Row or 400m Run

DROM

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Option to break up into 20 rounds of “Cindy” = 5Pullups + 10Pushups +15Squats

If you intend to take a shot at the leader board you must go the 100, 200 and 300 reps straight through.

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