WOD:
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20 pound vest or body armor, wear it.
Post time to comments.
SCALES:
Gold
For time:
1 mile Run
75 Pull-ups
15o Push-ups
225 Squats
1 mile Run
Silver
For time:
1200m Run
50 Pull-ups (band assisted)
75 Push-ups (band assisted)
150 Squats
1200m Run
Bronze
For time:
800m Run
25 Pull-ups (band assisted)
50 Push-ups (incline)
75 Squats
800m Run
WARMUP:
Dynamic movements (coach’s choice)
MOBILITY OR SKILL WORK:
Inverted hang on the rings Back levers on the rings
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