"MURPH"
0:30 Push-Up to Down Dog
0:30 Air Squats
10 Scap Retractions
5 Kip Swings
3 Strict Pull-ups or Ring Rows
Practice Round
- 200m Easy Jog
- 5 Pull-Ups
- 5 Push-Ups
- 5 Air Squats
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
* Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
On the Minute x 10:
- 1 Push Jerk (building)
Then.. - Max Unbroken Reps With 60% of Heaviest Single From Previous Piece