CrossFit Notorious – CrossFit Rx
Run or Row (No Measure)
500m Row or 400m Run
300 Air Squats
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.