*Todays workout is half of the Murphy challenge. The goal her is to complete half the reps of Murphy at a moderate pace within 44 minutes. Participants shouldn’t exhaust themselves but should prep themselves for the full Murphy on Wednesday the 30th. Reps can be completed in any order and can also be performed “broken”. However, a 10 minute time cap is given to complete pull-ups, pushups and air squats.

WARM UP

(15 min)

• 5 Minutes of personal mobility/foam roll – members choice
• 3 Rounds Of:
  • :60 rower
  • :60 plank
  • :60 body weight lunges

PART I.

(20-22 min)

Run 1 mile

-then-

complete (10 minute time cap):

• 25 pull-ups
• 50 deficit push ups
• 75 air squats

PART II.

(20-22 min)

Run 1 mile

-then-

complete (10 minute time cap):

• 25 pull-ups
• 50 deficit push ups
• 75 air squats

CORE FINISHER

(if time allows)

2 Rounds Of:

• 20 plate accordion crunches
• 20/20 plate ab twist
• 20 supermans