Run in Mud Obstacle Race Training-10/21/14

Here is a great workout when you don't have much time. Do your best to complete it. If you can't, just do your best. I completed the exercise with the repititions and sets that worked best for me. Yours might be different, so do what you can and be creative. The goal is to run 2.5 miles and complete 100 pull ups, 200 push ups and 300 air squats.

The Murph (minus 25 pound weight belt and in a different order)

10 pull ups, 20 push ups, 30 air squats x 5 Run 1 mile

5 pull ups, 10 push ups, 15 air squats x 4

10 pull ups , 20 push ups, 30 air squats x 3 Run 1.5 miles

Stretch

This is where I do all my pull ups:


 

Great military style exercises here: