Warm Up
1 ROUND
100m Run
5 Ring Rows
5 Scap Push-Ups
5 Lunge + Lunge + Squats
Into
1 ROUND
100m Run
5 Ring Rows or Jumping Pull-Ups
7 Push-Ups
10 Slow Air Squats
Into
1 ROUND
100m Run
5 Pull-Ups or 5 Reps of Workout Pull Option
10 Push-Ups
15 Air Squats
BENCHMARK WORKOUT
“MURPH”
FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run