Warm Up
1 ROUND
100m Run
6 Scap Pull-Ups + 6 Ring Rows
10 Alt. Plank Shoulder Taps + 6 Scap Push-Ups
6 Alt. Groiners + 6 Boostrappers
Into…
1 ROUND
100m Run
5 Small Kip Swings + 5 Big Kip Swings
5 Push-Up to Pike
5 Lunge-Lunge-Squat
HERO WORKOUT “Murph”
FOR TIME*
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on!
Reps for the BW movements can be completed in any sequence.