“Murph”

For Time:
Run 1 mile
100 Pull-ups
200 Push-ups
200 Squats
Run 1 mile

While wearing 20/14# vest

A. Every :90 seconds, 8 Rounds:
3 position Snatch (High + Hang + Full)
*Attempt to add weight every round

B. In 10 mins:
Front Squat
8 @ 65%
8 @ 70%
6 @ 75%

In teams of 2, 3 RFT:
100/80 cal Row
80 Hollow Rocks
60 Hip Extensions

For Time:
15 cal Row
12 Bar Muscle-Ups
10 Squat Cleans (115/75#)
15 cal Row
9 Bar Muscle-Ups
15 Squat Cleans
15 cal Row
6 Bar Muscle-Ups
20 Squat Cleans
*scale to C2B Pull-Ups or Burpee Pull-ups

A. Weighted Strict Pull-ups
8 x 3
*10 banded Pull-aparts after each set of Pull-ups

B. 5 RFT:
5 Hang Power Cleans (155/105$)
10 HRPUs
30 Med Ball Russian Twists (20/14#)

A. In 15 mins, establish 1RM Back Squat

B. For Time:
500m Row
50 one-arm DB Thrusters (25 Left, 25 Right, 50/35#)
400m Run
40 one-arm DB Thrusters (20 Left, 20 Right)
60 Double Unders
30 one-arm DB Thrusters (15 Left, 15 Right)

Team Event 4

For Time:
40 synchro Med Ball Thrusters (20/14#)
40 synchro Med Ball Burpees
30 synchro Med Ball Thrusters
30 synchro Med Ball Burpees

15 min Time Cap