WARM UP – MOBILITY
Dynamic running + joint warm-up
Pre-squat hip and ankle openers + pull-up / push-up warm-ups
Review runs, movement standards, and scaling options

Last completed: April 28th, 2018

WOD A
MURPH (WEIGHT VEST)
Complete for time:
Wearing a 20/14lb weight vest:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats
Run 1 mile

Reps may be partitioned as you like between the 2 runs

—OR—

MURPH (BODY WEIGHT)
Complete for time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Reps may be partitioned as you like between the 2 runs

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

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

ACCESSORY
Cool down, roll out, mobilize, socialize