Murph Demarcation

Apr 13, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

5 Double Push-up Inchworms

5 SLOW Scap Pull-ups

10 Big Kips

10 Toy Soldiers

10 Walking Toe Touches

10 Banded Squats

(5:00 Cap)

Murph Demarcation (Time)

For Time

(with a Partner, one works at a time, evenly split)

1k Row

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

30 Pull-Ups

60 Push-Ups

90 Air Squats

800m Run

20 Pull-Ups

40 Push-Ups

60 Air Squats

800m Run

1k Row

Wear a Weight Vest (20/14 lb), except on the row
Yes, you evenly split the rows and running as well. The weight vest doesn’t have to be worn on the rower. This will serve as great start for “Murph Prep.”