Run in Mud Obstacle Race Training-10/6/14

Here is a Murph length workout without the weight vest and run. This is great in a hotel and with limited time. I did this workout the morning before boarding the cruise ship and the results paid off. Good pump up before spending the day in a bathing suit.

Warm up

Stretch

Rotate

20 push ups x 2=40

20 squats x 2=40

10 pull ups x 4=40

Main set

5 pull ups, 5 push ups, 15 air squats, 5 push ups x 12= 100 pull ups, 160 push ups, 220 air squats total Then

5 push ups, 15 air squats, 5 push ups x 4= 200 push ups and 280 air squats total then

20 air squats = 300 air squats total