***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hesitate to ask for modifications. Make sure you are well hydrated prior to Monday morning.
For total time
Run 600m
30 Pull-ups
60 push-ups
120 air squats
rest walk exactly 3:00
3 rounds
Run 200m
10 pull-ups
20 push-ups
30 air squats
*If you are wearing a vest for murph wear it
*35 minute time cap
Masters
A. Front squats x 8,8,8,8; build to a tough set
B. 3 rounds
Row 150m
5 ring rows or banded pull-ups
10 push-ups
20 air squats
+
2 rounds
300m row
10 ring rows or banded pull-ups
15 push-ups
25 air squats
+
1 round
15 ring rows or banded pull-ups
20 push-ups
20 air squats