Weekend Workout Anywhere #30

Murph is a workout I've been wanting to do for some time. But since I'd fractured my patella squatting and running wasn't an option. Last week the knee brace came off and bodyweight movements were approved by my doctor, so I'm pumped to do this workout. Okay maybe not pumped, Murph is a tough workout, physically and mentally. Especially with a weight vest on. But after watching the CrossFit Games athletes do Murph last week it fired me up and I'm ready to push through the pain! See below for video demo, scaled options and movement substitutes. 

These workouts are made to be done anywhere with minimal to no equipment, so that no matter where you are this weekend, you can get a workout in!

"Murph"

For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

*Optional: 20/14# weight vest
*If you don't have a sturdy place to do kipping pull-ups substitute with 50 strict pull-ups or inverted rows.

Scaled option: Half "Murph"

For time:
800m run
10 Rounds:
   5 pull-ups
   10 push-ups
   15 air squats
800m run

Recovery:
ROMWOD
http://romwod.com/ashley (For a 14 Day Free Trial)

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