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  • Writer's pictureJohn Fadel




For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Partition Gymnastics As Needed 

Time Cap: 60 Minutes 

Full Range of Motion

Today’s teaching focus is a through line across all movements.

Pull Ups|  Chin must pass over the top of the bar.

Push-Ups|  Chest must touch the floor.

Air Squats|  Hips and knees fully extend at top and hips pass below top of knee in the bottom.



Reduce Distance

2000m Row

4000m Bike

1600m Ski

1/2 Murph or 1/2 Murph w/Full Run

For time:

Run 800m (or 1 Mile)

50 Pull-ups

100 Push-ups

150 SquatsRun

800m (or 1 Mile)


For time:

Run 800m

100 Pull-ups

200 Push-ups

300 Air Squats

Run 800m

Work in teams of 2. Both partners run the 800 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time.

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1 commentaire

Noel Schenk
27 mai


Row instead of run


50 pull-ups RX and 50 with band

100 pushups RX and 100 on my knees

Air squats RX

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