WOD – 131111 – “Murph”

General Warm-up:

400m Run/500m Row

Group Warm-up

“Murph” 

For time:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile
*Partition the Pullups, Pushups, and Squats as needed.

Endurance:

Run – 4 X 400m w/ 2 min rest between efforts
Row – 4 X 500m w/ 2 min rest between efforts

Watch this before completing Murph if possible

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