For time:
Row 1000m
100 Wall Ball 9/6kg
75 Sit-ups (strict, feet anchored)
50m Walking Lunge 20/15kg
25 Bar Muscle-ups
Photo: Still one of my all time favourites – following Kim hitting a personal best lift. Thanks to Grant Williams.
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Join us at 7am to hit hero WOD Murph. In preparation for the workout please ensure you are hydrated. We also recommend you have magnesium. Murph For time:Run 1 mile (1.6km)100 pull-ups 200 push-ups 300 squats Run 1 mile (1.6km) *Partition the pull-ups, push-ups, and squats as needed.*If you’ve got a 14/20-lb vest or body armor, wear it. Multiple scaling options will be available to suit all levels.
