1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 100-150m Run

Station 2 – 3 Inchworm w/Push-up + 10 Air Squats

Station 3 – 10 Scapula Pull-ups + 10 Hollow Rocks

If you can’t hang on the Pull-up Bar, perform 10 Ring Scap Rows + 10 Hollow Rocks on the floor.

1b) 15:00 – Finish – “Murph” – AQAP:

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

Typical way this workout is performed is by breaking the bodyweight movements into 20 rounds of 5 Pull-ups + 10 Push-ups + 15 Air Squats. Feel free to partition however you like or you can perform the workout straight through. If you can’t run your subs are 2000/1800m Row or Ski, 4000/3600m C2 Bike, 5000/4500m Assault Bike. If you are using a machine please bring it outside out of the way. Wear a weight vest if you’re looking for additional difficulty. If you’ve been following the Competition programming, perform this at 80-90% effort, partitioned as 20 rounds of “Cindy,” and performed with Strict Pull-ups.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE