CrossFit Workout of the Day

“Murph”

UNPARTITIONED OPTION
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

PARTITIONED OPTION A
1 Mile Run
20 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

PARTITIONED OPTION B
1 Mile Run
10 Rounds:
10 Pull-ups
20 Push-ups
30 Air Squats
1 Mile Run

MODIFIED VOLUME A
1 Mile Run
10-15 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

MODIFIED VOLUME OPTION B
800 Meter Run
8-10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
800 Meter Run

AMRAP OPTION
AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats