General Warm-up:
400m Run/500m Row
Group Warm-up
“Murph”
For time:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile
*Partition the Pullups, Pushups, and Squats as needed.
Endurance:
Run – 4 X 400m w/ 2 min rest between efforts
Row – 4 X 500m w/ 2 min rest between efforts
