WARMUP
20 Jumping Jacks
20 High Knees
20 Butt Kickers
20 Shoulder Taps
Into…
2 ROUNDS
5 Push up to Pike
5 Knee Pushups
5 Scap Pull-Ups + 5 Kipping Swings
10 Cossack Squats
10 Air Squats
WORKOUT
“MURPH”
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.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
“MINI MURPH”
FOR TIME*
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats
Into…
800m Run
*Mandatory break-up the reps into 10 rounds. Weighted vest optional.
(Score is Time)
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