Murph(ish)

MetCon

For Time

FULLY EQUIPPED

MURPH (ish)
Run 1 mile
100 Bent Over Rows 135/95
200 Push Ups
300 Air Squats
Run 1 mile
*can partition BOR/PU/Sq as needed. Rx+ = weight vest & unpartitioned

or 1/2 Murph  (ish)
Run 800m
50 Bent Over Rows 135/95
100 Push Ups
150 Air Squats
Run 800m

KINDA EQUIPPED

MURPH (ish)
Run 1 mile
100 DBL DB Bent Over Rows
200 Push Ups
300 Air Squats
Run 1 mile
*can partition BOR/PU/Sq as needed. Rx+ = weight vest & unpartitioned

or 1/2 Murph  (ish)
Run 800m
50 DBL DB Bent Over Rows
100 Push Ups
150 Air Squats
Run 800m