FITNESS
For time:
1600m run
-Into
5 min AMRAP:
5 ring rows
7 push-ups
9 squats
-Into
1200m run
-Into
5 min AMRAP:
5 ring rows
7 push-ups
9 squats
-Into
800m run
-Into
5 min AMRAP:
5 ring rows
7 push-ups
9 squats

Training notes:
•40 minute cap
•If you’re planning on doing Murph, this is a good primer in terms of volume and potential pacing
•Protect your hands!

Record time.

PERFORMANCE
For time:
1600m run
-Into
5 rounds:
5 pull-ups
10 push-ups
15 squats
-Into
1200m run
-Into
5 rounds:
5 pull-ups
10 push-ups
15 squats
-Into
800m run
-Into
5 rounds:
5 pull-ups
10 push-ups
15 squats

Training notes:
•40 minute cap
•If you’re planning on doing Murph, this is a good primer in terms of volume and potential pacing
•Protect your hands!

Record time.