Performance: MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*break up pull ups/ push up and air squats as needed
Fitness:
800m Run/ Row
10 Rounds:
5 Ring Row
7 Push Ups*
10 Air Squats**
800m Run Row
*Scale Push Ups to Knees/ Bar or Db Bench
** Scale Air squats to step ups as needed