"MURPH"

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

OR

"Wes"

For time:

Run 800 meters with a 25-lb. plate
Then, 14 rounds of:

5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate

Remember that there is only a 9 am class today, so please plan accordingly.

We'll look forward to seeing you there!