Level 1 & 2
Murph
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
Partner Murph
For time:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m
# Work in teams of 2. Both partners run the 800 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800.
Mini Murph
For Time:
800 m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 m Run
# Break up the pull-ups, push-ups and squats however you want. But you have to start and finish with the run.