“MURPH” WOD 5/29/23

WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility

WIN
WOD:
“MURPH”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

FIT & AT HOME
WOD:
For Time:
“MURPHY”
1 Mile Run
100 Push Ups
200 Sit Ups
300 Air Squats
1 Mile Run