“Murph”! If you can’t make it any other time, lol!
1 mile run
100 pull-ups
200 pushups
300 air squats
1 mike run
*wear a vest if you like, and partition middle work as needed
If you plan to do it elsewhere or on Monday do the following:
A.) back squat
5×5 at 65%
B.) For time:
1,000 m row
20 steps oh walking lunge 95/65
50 burpees
20 steps oh walking lunge 95/65
800 m run