EVERY 5:30 x 4 SETS
400m Run
30 Wall Balls Rx (20/14) L1 (14/10)
2 Rope Climbs

-Rest with Remaining Time-

Rx+ 4 Rope Climbs

(Score is Slowest Set)

MURPH PREP EXTRA CREDIT
CONDITIONING + STRENGTH
6 SETS*
300m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-

*GOAL: Hold consistent pace on all 6 runs...faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.