The Murph Man

To the victor goes the spoils! Right Kelly?

Today's WOD:

Murph
1 Mile Run (400m X 4)
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run (400m X 4)
  
For time.
  
If you have a 20 lb vest or body armor, wear it.
  

Warm-up:

  1. Samson Stretch
  2. Sit-up
  3. Hip/Back Extension
  4. Burgener Warm-up
1 round of 10 reps.

MOD:

Pose Running
Kipping Pull-ups
Air Squat

Post-WOD:

Roll & Stretch

Morning Crew Results:

Larry 52:24 Scaled.

David 63:34

Amy 52:24 Scaled.

Suzanne 68:15

John 54:51

Kathy 41:55 Scaled.

Terri 68:29 Scaled.

Bill 66:25 Scaled.

Jose 54:50 

Afternoon Crew Results:

Liz 58:25 Scaled.

Eric 64:10 Scaled.

Teresa 41:15 Scaled.

Kim 38:39 Scaled.

Ali 38:22 Scaled.

Kelly 62:57 Scaled.

Kevin 67:11

Tyler 73:58

Clarence 56:49