Workout of the Day

Workout of the Day


Murph Demarcation (Time)
For Time (with a partner)
1000m Row

800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
30 Pull-ips
60 Push-Ups
90 Air Squats
800m Run
20 Pull-ups
40 Push-Ups
60 Air Squats
800m Run

1000m Row

Rx+ wear a weight vest on everything but the rower

TC 40 Min

More preparation for Murph

Expected Rain Tomorrow – All runs may be switched to rowing if there is heavy rain and still count as Rx

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