Thursday, May 15 2025

“Murph’s Madness” by DB

For Time: (40min cap)

Run 800m

2 Rounds of:

10 Pull-ups – 15 Push-ups – 20 Air Squats

Run 400m

3 Rounds of:

5 Pull-ups – 10 Push-ups – 15 Air Squats

Run 200m

1 Round of:

10 Pull-ups – 15 Push-ups – 20 Air Squats

Run 400m

2 Rounds of:

5 Pull-ups – 10 Push-ups – 15 Air Squats

Run 800m

3 Rounds of:

5 Pull-ups – 10 Push-ups – 15 Air Squats

Run 200m

*compare to May 15, 2023, May 14, 2022, May 16, 2020, May 18, 2019, May 19, 2018*

Core Development

-25 GHD Sit-Ups

-25 Hip Extensions