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 DEMARCATION”*

For Time (with a Partner)

Buy-In: 1,000 meter Row

800 meter Run (together)

50 Pull-Ups

100 Push-Ups

150 Air Squats

800 meter Run (together)

30 Pull-Ups

60 Push-Ups

90 Air Squats

800 meter Run (together)

20 Pull-Ups

40 Push-Ups

60 Air Squats

800 meter Run (together)

Buy-Out: 1,000 meter Row

If You have a Vest or Body Armor wear it Vest #9/6, No on Row

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.

Target time 50 min