MOBILITY & WARM UP
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

CONDITIONING

“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run

If You have a Vest or Body Armor wear it Vest #9/6

Partition the Pull-Ups, Push-Ups, and Squats as needed.

Target time 50 min

Scale to finish near the target score:
“Murph”
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run
*With or without a 20/14 Vest

*compare to 31.05.21