WARM UP 3 rounds for quality of:
10 Jumping Pull-ups
10 Push-ups
20 Walking Lunges Dragon Stretch, 30 secs
Dragon Stretch, 30 secs
Change each round:
1. Round - 10 Jumping Pull UP
2. Round - 10 Kipping or Banded Kip or strict Pull Up
3. Round - 10 Workout Pull Ups
ROAD TO MURPH A: Row 1500 m
This is an all out effort for time. ROAD TO MURPH B: For time:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
10 Strict Pull-ups
20 Push-ups
30 Air Squats
20 Strict Pull-ups
40 Push-ups
60 Air Squats
40 Strict Pull-ups
80 Push-ups
120 Air Squats
ROAD TO MURPH C: Row 1500 m
This is an all out effort for time. COOL DOWN For quality:
Hamstring Stretch, 3 mins
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