WARM UP – MOBILITY
5 mins dynamic hips
Banded shoulder warmups
WOD A
Choose one of the following…

MURPH
For Time:
If you’ve got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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3/4 MURPH
For time:
1200m Run (800+400)
75 Pull-ups
150 Push-ups
225 Squats
1200m Riun

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1/2 MURPH
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

ACCESSORY
Crossover Recovery
Stretch hips, calves, quads