3 sets as warm-up:
10 alternating toe touches from plank
:30 hollow rock or hold
:30 arrested superman
For time:
.5 mile run (approximate if you can’t get to a track or other measurable distance)
50 pull-ups
100 push-ups
150 air squats
.5 mile run
*sub any upper body rowing movement, even if light single- or double-DB/KB rows, band face pulls, band pull-downs, etc., if no pull-up bar access (though remember that trees can work pretty well for this, as well as monkey bars at most parks – we’ll be putting together a list of local parks/playgrounds w/this type of equipment soon)
*can sub 1.5 mile bike or 1500-2000m row for each run, too
*this marks the beginning of our 9 Weeks to Your Best Murph training block – complete this in order today and record your total time as well as splits for each movement
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