CROSSFIT/SPARK

MURPH

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

PARTNER MURPH

With a partner
800m Run P1 and P2 run together
P1 and P2 switch anytime for total reps of
100 Pull Ups
200 Push Ups
300 Air Squats
800m Run P1 and P2 run together

MINI MURPH

800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run