Hero WOD "MURPH"
Beginners
“Half Murph”
800m Run
50 Pull Ups / Ring Rows
100 Push Ups
150 Air Squats
800m Run
Intermediate
“Partition Murph A”
4 Rounds
800m Run
25 Pull Ups / Ring Rows
50 Push Ups
75 Air Squats
“Partition Murph B”
1600m Run
10 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats
1600m Run
Advanced
“Murph”
1600m Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600m Run
RX= Wear A Weighted Vest