WARM UP
5 rounds for completion:
:30 run in place
5 ring rows
5 push ups
5 squats
SKILL
N/A
WORKOUT OF THE DAY
“Murph Prep”
1 mile run
50 pull ups
100 push ups
150 air squats
800 meter run
25 pull ups
50 push ups
75 air squats
400 meter run
10 pull ups
20 push ups
30 air squats
*Athletes may partition calisthenic reps any way they choose. 45:00 time cap.