“1/2 Murph” for time.

Run 1/2 Mile

Then complete: 
50X- Pull-ups 
100X- Push-ups 
150X- Squats

Run 1/2 Mile

*To make this more difficult, do not break up reps. Do everything in the order its listed.

Complete 5 Rounds: 
8X- Conventional Deadlift (50%) 
Run 200Y 
8X- Bulgarian Lunge RL=1 
Run 200Y 
8X- Burpees Over Bar

BB Push Press- 4X5@65-75% 
*14 min cap.

Start on any circuit once done: 
C1: 4 sets. Rest 1 min after set. 
15X- DB Incline Bench (55/35’s) 
AMRAP- Push-ups

C2: 4 sets. Rest 1 min after set. 
15X- DB OH Tricep Ext. (35/25) 
AMRAP- DB Skull Crusher

C3: 3 Round for time.
150X- Jump Rope 
20X- Mountain Climber RL=1 
20X- V Sit-ups

Complete circuits in order: 
C1: 5 sets. Rest 1 min after set. 
10X- BB Inverted Row 
4X- Farmers Walk (70/45’s)

C2: 5 sets. Rest 1 min after set. 
10X- DB Lat Pull-over (70/45) 
15X- Plate Hammer Curl (45/35)

C3: For time: 16-14-12-10-8 
Alt. DB Snatch (35/25) RL=2 
Row (cals)