Seaward CrossFit – 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
1. Complete all reps without vest
2. Replace pull-ups with ring rows
Push up to box or on knees
Squat to box
3. Reduce reps as needed
Cut everything in half (or less)
10-20 rounds of:
5 ring rows
10 push ups from knees
15 air squats