Monday 1/1/18
“Murph”
Run 1 mile
100 Pullups
200 Pushups
300 Air squats
Run 1 mile
*If you have a vest. Wear it
**Split up pullups pushups and air squat however you wish. 20×5/10/15 is the fastest. Tough guy version is all 100 200 and 300 without breaking them up
General fitness
AMRAP 30 min:
Run 100m
5 Ring rows
10 Db press
15 Air squats
Reminder. We are offering 9:30am and open gym ONLY for New years day
This is how air squats and pushups should look during Murph
