The WOD: "Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
The pu/pu/sqts can be broken down any way you'd like. You just have to start and end with 1 mile run. I did 10 sets of 10-20-30 (using 1 band and knees). Time 45:37. Don't forget the mile bike ride there and back for me. My legs are jello and I'm starving!!
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