רביעי 30.4.25

יום הזכרון לחללי מערכות ישראל ונפגעי פעולות האיבה 🕯

Conditioning :

"Murph" Rx'D :

For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

If you’ve got a 14/20-lb vest or body armor, wear it.

Intermediate :

For time:

1-mile run

50 pull-ups

100 push-ups

150 air squats

1-mile run

Beginner :

For time:

800-meter run

Then, 10 rounds of:

5 ring rows

10 push-ups (from knees or with hands elevated on a box)

15 air squats

Then, 800-meter run

– Beginner: 63-71 minutes

– Intermediate: 47-62 minutes

– Advanced: 36-46 minutes

– Elite: <35 minutes