CrossFit Sona – CrossFit
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
Breakdown work as follows:
20 rounds of
800 m run
10 rounds of
scale pullups to ring rows
scale pushups to incline pushups or hand release pushups