Murph

MetCon

Murph

FITNESS

For Time:
Run 800m
50 Ring Rows
100 Box or Banded Push-ups
150 Air Squats
Run 800m

*partition the pull-ups, push-ups and air squats as needed
(ex. 10 rounds of 5/10/15) while starting and finishing with the run

PERFORMANCE

MURPH

For Time:
Run 1mile (1600m)
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1mile (1600m)

*partition the pull-ups, push-ups and air squats as needed
(ex. 20 rounds of 5/10/15) while starting and finishing with the run

COMPETITION

MURPH

For Time:
Run 1mile (1600m)
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1mile (1600m)

*complete in order while wearing a 20/14# vest

50min time cap