At Survival Fitness first time attending a class…

At Survival Fitness – first time attending a class.

Warm-up

8 Tabata of choice

WOD

“Murph”

  • 1 Mile Run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 Mile Run

We split the pull-ups, push-ups, and squats into rounds of 5, 10, 15. Just like doing the “Cindy” WOD. I did ring rows instead of pull-ups.

In a 45 minute time limit I ran the mile in 8:20 and completed 13 rounds.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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