Murph prep Monday

Metcon

Freedom (RX'd)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat

*Scoring: the 200m run is worth 4 reps. Every 50m run is a rep.

- 2 options -
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)

Independence
12 min AMRAP
200m Run
7 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
15 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
25 Air Squat

Liberty
12 min AMRAP
200m Row
10 Body or Ring Rows
-Rest 2 Min-
12 min AMRAP
200m Row
20 Bar Push Ups
-Rest 2 Min-
12 min AMRAP
200m Row
20 Squats (to a box or ball)

• Target number of Round each set: 5-7 rounds
• Minimum number Rounds before scaling: 3 rounds