MOBILITY & WARM UP
3 sets:
100m Jog
10 Cal Row
5 inchworms
10 hanging scap retractions
5 Air Squats

SKILLS & SPECIFIC WARM UP
Pull Ups

1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats

CONDITIONING
“MURPH DEMARCATION”
For Time
Buy-In: 500 meter Row
Then:
400 meter Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
400 meter Run
15 Pull-Ups
30 Push-Ups
45 Air Squats
400 meter Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400 meter Run

Cash-Out: 500 meter Row