General Warm-up

2 Rounds:

10/10/10 Arm Circles (forward/backward/side to side)

20sec Pigeon Stretch each side

20sec Quad Stretch each side

20sec Lat Stretch each side

WOD Prep

3 Rounds:

100m Run

3 Pull-ups

6 Push-ups

9 Air Squats

WOD:

“Murph”

For Time

1 mile run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile run

Strategies: CLICK

*Pace Goal: breathe and move

Beginner: 800m, 50 Ring Rows, 75 push-ups, 100 Air Squats, 800m, break up as needed, can also give partner option

Scaled: Jumping/Banded Pull-ups, knees or hands elevated push-ups…also give partner option

Rx: as is…any strategy

Rx+: with 20/14# Vest