Murph prep
(30 min cap)
3RFT
800m run
20 ctb pull-ups
30 push-ups
40 air squats
Levels:
6/5: as written, mile run 8:30 or less, weighted vest
4/3: 600m run (mile tt 8:30-10min) 15 cob pull-ups (assisted as needed), 25 hybrid push-ups, 35 air squats
2/1: 400m run (mile tt 10min or more), ring rows, knee push-ups
