“Murph”

For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run

notes:
*perform solo or with a partner, full or half
*only add a vest if you’ve completed the entire workout solo in prior years (if it’s your first time, go vest-less!)
*runs are the buy-in/cash-out, but in-gym work can be partitioned as desired
*emphasis on quality, full-ROM on all movements