Murph

For time

Run 1 mile, complete 100 pull-ups, 200 push-ups and 300 air squats, then run another mile.

The middle three movements may be partitioned; the runs bookend the workout.

Prescribed loading (Rx): Weighted vest if available: women 14 lb; men 20 lb.

Equipment: Pull-up bar · Running route · Weighted vest (if available)

Barbell loads include the bar and all plates. Use a scaled load or movement variation suited to your current ability and record those changes with your score.