Warmup
1:00 Double unders / Single skips
Run 200m
1:00 Double unders / Singel skips
+ 2 Rounds of 5 reps of each movement
Prone pec stretch
90 90 hip switch
Cat cow
+ 7 reps of each movement
Scap push-up
Scap Pull-up
Beat swing
Deep squat with alternating sky reach
Boot Strappers
Push-up
Kipping pull-up
Air squat
MURPH
Run 1 mile
100 Pull-ups
200 push-ups
300 Air squats
Run 1 mile
*RX with a vest and unpartitioned
Scaling options
MURPH scaled
Run 1 mile
50 Pull-ups
100 Push-ups
150 Air squats
Run 1 mile
MURPH 10 rounds partitioned
Run 1 mile
10 Rounds of ... 10 pull-ups 20 Push-up 30 Air squats Run
Run 1 mile
MURPH 20 rounds partitioned
Run 1 mile
20 Rounds of ... 5 pull-ups 10 Push-up 15 Air squats
Run 1 mile