W.O.D Monday September 12

Warm up #  25

“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 twenty pound vest or body armor, wear it.

or

smurph

for time:

800 m run

50 pullups

75 pushups

150 air squats

800 m run

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