WOD: July 4th, 2017

MURPH

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 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

MURPH (Scaled Options)

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. All Scaled options are completed without a vest.
Fitness (1/2)
• 800m Run
• 50 Jumping Pull-ups
• 100 knee Push-ups
• 150 Squats
• 800m Run

Scaled (3/4)
• 1200m Run
• 75 Jumping Pull-ups
• 150 Push-ups
• 225 Squats
• 1200m Run

Scaled (Full)
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

*Sub 1500m Row/SkiErg or 75 cal AD for 1 mile run.

“TEAM MURPH”

Partition the pull-ups, push-ups, and squats as needed with your partner. Start and finish with a mile run. Team MURPH is completed without a vest.

Fitness (1/2)
• 800m Run (Each)
• 50 Jumping Pull-ups
• 100 knee Push-ups
• 150 Squats
• 800m Run (Each)

Scaled (3/4)
• 1200m Run (Each)
• 75 Jumping Pull-ups
• 150 Push-ups
• 225 Squats
• 1200m Run (Each)

Scaled (Full)
• 1 mile Run (Each)
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run (Each)

*Sub 1500m Row/SkiErg or 75 cal AD for 1 mile run. One partner works at a time.

“BRIAN”

For Time:
Fitness
400m Run
6-4-2 F2S Rope Climps
30-20-10 Knee Push Ups
15-10-5 Back Squats 75/55

Scaled
600m Run
4-3-2-1 Rope Climps
40-30-20-10 Push Ups
20-15-10-5 Back Squats 105/75

RX
800m Run
5-4-3-2-1 Rope Climps
50-40-30-20-10 Push Ups
25-20-15-10-5 Back Squats 135/95