Workout
Murph
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.
Modifications
Run
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)
Partner:
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.
49:04
Row instead of run
Partitioned
50 pull-ups RX and 50 with band
100 pushups RX and 100 on my knees
Air squats RX