A. 

Health WOD:

“MURPH”

For Time: 

800m Run

Into

50 Ring Rows

100 Elevated Push Ups 

150 Air Squats 

Into 

800m Run

*Partition reps as needed 

Fitness + Performance WOD: 

“MURPH”

For Time:

1600m Run

Into

100 Pull Ups

200 Push Ups

300 Air Squats

Into 

1600m Run

*Partition reps as needed