22/04 – Half Murph

WARM-UP
1 Round of 10m each:
walk on toes
walk to toes backwards
walk on heels
walk feet turned out
walk feet turned in
lunge walk-arms locked out overhead
lunge walk – torso twist towards forward leg
butt kickers
high knees
-into-
Banded shoulders

WORKOUT PREP
1 set:
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats

PULL-UP EFFICIENCY SKILL REVIEW
Level 1: jumping pull-ups
Level 2: kipping or butterfly pull-ups
Level 3: vested

Half Murph
FIRE
For time (32min cap):
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
The pull-ups, push-ups, and
air squats can be partitioned
in any way. The runs must be
done unbroken. Advanced
athletes can choose to add a
weighted vest.

WATER
800m Run
35 Pull-Ups
75 Push-Ups
120 Air Squats
800m Run

EARTH
400m Run
25 Jumping Pull-Ups
50 Bar Push-Ups
75 Air Squats
400m Run