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Warm up then test yourself with

The crossfit WOD “Murph” as seen at this years crossfit games, minus the weighted vest.

1 mile run  (1600m)

100 pull-ups

200 push-ups

300 air squats

1 mile run (1600m)

for time.

*Pull ups, push ups and air squats maybe partitioned. but must start and finish with the run.

Strength:

Push press

warm up to 3×3  working sets.

WOD:

60 wall balls

50 T2B or sit ups

40 hand release push ups

30 pull ups

20 deadlifts 100/80kg

10m handstand walks or 20m platr overhead lunge 20/10kg

10 muscle ups or ring dips

20min time cap

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