“Murph”

*THERE WILL BE NO REGULAR CLASSES TODAY JUST MURPH AT 9 AM!*

Run 1 Mile
100 Pull-Ups
200 Push-ups
300 Air Squats
Run 1 Mile

Partition the pull-ups, push-ups, and air squats as needed. Optional: wear a 20/14 pound vest.

“Boat Race”

1 Round, Not For Time:
5 Burpees
10 yd Bear Crawl
10 Burpees
10 yd Bear Crawl
Rest :30 
10 Burpees
10 yd Bear Crawl
5 Burpees

3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Between rounds

“Anchored Down”

Plank Hold
Accumulate 3:00 in a Plank Hold.  2 Wall Climb penalty every time you break.

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.

The Air Squat