Friday 130517

Meet at Building 19 at 1000.  Trainers will be present to start multiple heats at the different levels of this WOD.  Rest up tonight and give it everything you have tomorrow in honor of our fallen heroes!

Choose one of the following versions of "Murph":

"Mini Murph"
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Squats
Run, 800 m

"Murph"

For time: 

Run, 1 mi 

100 Pull-ups 

200 Push-ups 

300 Air Squats 

Run, 1 mi

Wear a weighted vest or body armor if you have it.

"Mighty Murph"

For time: 

Wearing a 20# vest or body armor: 

Run, 1 mi 

100 Pull-ups 

Run, 1 mi 

200 Push-ups 

Run, 1 mi 

300 Squats