W.U.  5-10 min Group

W.O.D “MURPH” 90 min Time allotment

Option 1:

  • 1 Mile run
  • 100 x Pullups
  • 200 x Pushups
  • 300 x Squats
  • 1 Mile run

**Weight vest is optional 20/14

Option 2:

  • 1 Mile or 800M run
  • 50 x Pullups
  • 100 x Pushups
  • 150 x Squats
  • 1 Mile or 800M run

Option 3:  DB/Barbell Option

  • 1 Mile or 800M run
  • 100 x Bent Over row (100 with barbell 95/65 or 100 per side with Dumbbell 50/35)
  • 200 x Pushups
  • 300 x Squats
  • 1 Mile or 800M run

Option 4:  No equipment

  • 1 Mile or 800M run
  • 200 x Pushups
  • 300 x Squats
  • 400 x Situps
  • 1 Mile or 800M run

***Partition any way you’d like to get the work done!

Join Zoom Meeting https://us02web.zoom.us/j/89219377524?pwd=Q2hvY2xEZjlQeWNwdWF2SG5BYnE0dz09

Meeting ID: 892 1937 7524

Password: 037094