WARM UP
200m run + 10 RKBS + 15 push ups + 20 air squats – 2x
Repeat a 3rd RND with a vest on
Then,
Strap up, figure out your path, get a couple sets, LFG
ADVANCED
WORKOUT
“MURPH”
1 mile run
Then,
100 RKBS 70/53
200 push ups
300 air squats
(partition however you see fit)
Then,
1 mile run
**if you have a weight vest, wear it**
INTERMEDIATE
WORKOUT
1 mile run
Then,
100 RKBS 53/35
200 abmat push ups
300 air squats
(partition however you see fit)
Then,
1 mile run
BEGINNER
WORKOUT
1k run
Then,
100 26/18
150 knee push ups
200 air squats
(partition however you see fit)
Then,
1k run