“Murph” WOD. For time:

Run 1 Mile
100X- Push-up
200X- Pull-up
300X- Squat
Run 1 Mile

*You can partition reps to make it easier. You can scale to a 1/2 Murph as well.

Start on any circuit:
C1: 10-15-20-15-10. Rest 1 min after set.
Bench Press (135/85)
DB Tricep OH Ext. (15/10’s)

C2: 10-15-20-15-10. Rest 1 min after set.
KB Inclined Row (35/25’s)
Plate Reverse Grip Curl (45/35)

C3: 4 sets. Rest as needed.
4X- KB Farmers Walk (70/55’s)
4X- KB OH Walk (35/25’s)
25X- Crunches
25X- Bicycle RL=1
Run 400Y

Pause Front Squat- 5X3 Build to RPE10
*16 min cap. 3 sec pause.

Complete 3 Rounds:
5X- Bulgarian Lunge (55/35’s) RL=1
5X- TRX Pistol Squat RL=1
25X- Jump Squat
25X- Elevated Hip Bridge
Run 400Y

Bench Press- Est. a 5RM or 5X8@RPE7.
*16 min cap.

Complete circuits in any order:
C1: 3 sets. Rest 90 sec after set.
5X- DB Incline Bench (70/45’s)
AMRAP- Dropset Incline Bench (55/25’s)

C2: 3 sets. Rest 90 sec after set.
5X- Close Grip Bench (185/125)
AMRAP- Diamond Push-ups

C3: 15-12-9-6. No Rest.
DB OH Sit-up (35/25)
DB Core Twist RL=1
Jump Rope (X10)