Murph and Murph-like things

MetCon

MURPH

FITNESS
30min AMRAP
Run 200m or Row 250/200m
3 Rounds
5 Ring Rows
5 Push Ups
5 Air Squats
*1min rest after the 3 rounds, before heading out for next run

Run = 1 rep

PERFORMANCE

For Time:
Run 1 mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 mile

*run 1 mile to start and finish, partition the 100, 200, 300 as you see fit

COMPETITION

For Time:
Run 1 mile
100 Pull-ups
200 Push Ups
300 Air Squats
Run 1 mile

*no partition
*add 20/14# vest (COMP+)