Workout of the Day
“Team Murph”

For time, each team distributes the work to complete the following tasks:

Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Only one partner may work at any one time. Each partner must complete exactly 10 reps (or 200 meters in the case of the run) before another teammate is permitted to continue the work on any given movement. Following the first run, all movements can be worked on concurrently with on another; teams do not need to complete all reps of one exercise before starting work on the next exercise movement. However, all reps of the pullups, pushups, and squats for the entire team must be completed before the team may begin running legs of the second mile.

John’s Murphday Burphday!
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Mainsite WOD for Sunday
21-15-9 reps for time of:
225-lb. deadlifts
135-lb. overhead squats

Post your scores to the Whiteboard.