METCON

“HALF MURPH”

RX:

800m RUN

50 PULL UP

100 PUSH UP

150 AIR SQUAT

800m RUN

INTERMEDIATE:

800m RUN

50 BANDED PULL UP

100 KNEES PUSH UP

150 AIR SQUAT

800m RUN

BEGINNER:

600m RUN

5 ROUNDS OF

5 RING ROW

10 KNEES PUSH UP

15 AIR SQUAT

600m RUN

CAP TIME 30