28 March 2016 – “Murph”

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9 Week Midnight Murph Bootcamp

Week 1 of 9
Testing Week

March 28, 2016

Monday: Baseline Murph

Warmup: 500m Row/50 Doubles or Singles/10 Burpees

WOD: Murph

For time…

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Wear a Weight Vest or Body Armor if you have it.

Scaling Options:

3/4 Murph

1 Mile Run
75 Pull-ups
150 Push-ups
200 Squats
1 Mile Run

1/2 Murph

1 Mile Run
50 Pull-ups
100 Push-ups
200 Squats
1 Mile Run

ABZ: 5x 30 second Plank/Pillar Hold

 

 

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