Warm Up
3 Rounds
20 Jumping Jacks
5 Hanging Scap Retractions
20 Mountain Climbers
5 Squat to Bootstrappers
20 High Knees in place
5 Dolphin Push Ups
1 Minute Single Leg Flexion w/ ER each side
Hero WOD
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Scaling Options:
-Same movements and Run, ½ Volume (50/100/150) of bodyweight movements
-Same movements with ½ run and reps (.5 Mile, 50/100/150, .5 Mile)
– Scaled Pullups- 10 Rounds of 5 Band Assisted PU or Ring Rows, 10 Pushups, 15 Squats
– Sub Mile Run with 200/1500M Row or 2.5/2 Mile Bike
RX may partition 100/200/300 any way. Band or Ring Row version to be done as 10 rounds of 5/10/15
Indoor work capped at 45 Minutes (out the door for last mile regardless of reps finished)
