M/270524 Workout

MURPH HERO WORKOUT

RX’D

For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

• Partition the pull-ups, push-ups, and squats as needed.

• If you’ve got a 14/20-lb vest or body armor, wear it.

INTERMEDIATE

For time:

1-mile run

50 pull-ups

100 push-ups

150 air squats

1-mile run

• Partition reps as desired.

• Start the second run no later than 25:00.

BEGINNER

For time:

800-meter run

Then, 10 rounds of:

5 ring rows

10 push-ups (from knees or with hands elevated on a box)

15 air squats

Then, 800-meter run

• Start the second run no later than 20:00.

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