05.28.18

Memorial Day Murph
As Rx:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
(Wearing a 20 # Vest)
Other Options:
½ Murph
Run 800M
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m
Partner Murph
1 Mile Run as a team
100 Pull Ups Switching every or 10 reps
200 Push Ups Switching every 5 or 10 reps
300 Air Squats Switching every 20 reps
1 Mile Run as a team
Segmented Murph
1 Mile Run
Then 20 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
Then 1 Mile Run
Scaling Options for Pull Ups: Jumping Pull Ups, Ring Rows, Banded Pull Ups, Feet Assisted Pull Ups
Scaling Options for Push Ups: Box, Wall or Bar Push Ups