Memorial Day, 5/25

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Spider Lunges

5 Dolphin Push Ups

20 Mountain Climbers

“Murph”

1 mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 mile Run

Scaling Options

1/2 “Murph”

• Pull Up Bar Available
  • 800 M Run
  • 50 Pull Ups/100 Push Ups/150 Air Squats
  • 800m Run
• DB or KB
  • 800 M Run
  • 50 Single Arm Rows each side/100 Push Ups/150 Squats
  • 800 M Run
• No Equipment
  • 800 M Run
  • 50 Burpees/75 Push Ups/150 Squats
  • 800 M Run

Full Buy In/Half Reps

• Pull Up Bar Available
  • 1 mile Run
  • 50 Pull Ups/100 Push Ups/150 Air Squats
  • 1 mile Run
• DB or KB
  • 1 mile Run
  • 50 Single Arm Rows each side/100 Push Ups/150 Squats
  • 1 mile Run
• No Equipment
  • 1 mile Run
  • 50 Single Arm Rows each side/100 Push Ups/150 Squats’
  • 1 mile Run

Full Reps

• Pull Up Bar Available
  • 1 mile Run
  • 100 Pull Ups/200 Push Ups/300 Air Squats
  • 1 mile Run
• DB or KB
  • 1 mile Run
  • 50 Renegade Rows*/200 Push Ups/300 Air Squats
  • 1 mile Run
• No Equipment
  • 1 mile Run
  • 100 Burpees/150 Push Ups/300 Air Squats
  • 1 mile Run

Running Options

2000 m Row/Ski

2.5 mile Assault Bike

AMRAP 8 Minutes: 200 Single Skips/50 Jumping Jacks/20 Alt Jumping Lunges (match rep totals in buy out)

*Renegade Row: Push Up-Row (L)-Push Up-Row (R)