TEAM WOD
A. Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 400 Meters
*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.
SPORT
“Murph”
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
*If possible, perform with a 20/14 lb weight vest or body armor.
Please be smart. Do not perform this workout in extreme heat, and do not push beyond your current capacity levels. Your goal should be to tackle this challenging workout in a manner that will allow you to come back and train effectively on Monday.