29 June 2007

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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or

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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