HEATS START AT 9AM AND WILL BE RELEASED EVERY 15 MINUTES. 7 PEOPLE PER HEAT. LAST HEAT IS RELEASED AT 1:45pm.
“Murph”
For time
ELITE
Wearing a 20-lb. vest,
Run 1-mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1-mile
Partition the pull-ups, push-ups, and the squats however you would like.
INTERMEDIATE
Body weight
Run/Jog/Walk 1-mile
100 Pull-ups (banded or jumping)
200 Push-ups (Modified to knees or wall)
300 Squats (to a med ball)
Run/Jog/Walk 1-mile
BEGINNER
“1/2 Murph”
800m Run
50 Jumping Pull-ups
100 modified push-ups
150 Squats to bench or ball
800m Run
