Workout of the Day
“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.
Workout of the Day Option 2
“Half Murph”
For time:
Run 800 meters
50 Pull-ups
100 Push-ups
150 Squats
Run 800 meters
*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.
Workout of the Day Option 3
“Capped Murph”
Complete as much as possible in 30 minutes of:
“Murph”
Post your scores to the Whiteboard.
Transfer your data from here. Don’t mark “Rx” for full Murph until you have completed the pullups with no bands and wearing a 20# weight vest.