| Angie | Murph |
| Complete in order: | Run 1 mile |
| 100 pullups | 100 pullups |
| 100 pushups | 200 pushups |
| 100 situps | 300 squats |
| 100 squats | Run 1 mile |
| Partition the pullups, pushups, and squats | |
| as needed. Start and finish with a mile | |
| run. If you’ve got a 20# vest or body | |
| armor, wear it. | |
| Barbara | Jason |
| Complete 5 rounds, resting 3:00 between | 100 squats |
| each round: | 5 muscleups |
| 20 pullups | 75 squats |
| 30 pushups | 10 muscleups |
| 40 situps | 50 squats |
| 50 squats | 15 muscleups |
| 25 squats | |
| 20 muscleups | |
| Ryan | Griff |
| 5 rounds of: | Run 800m |
| 7 muscleups | Run 400m backward |
| 21 burpees | Run 800m |
| Each burpee 12” above max reach | Run 400m backward |
| Cindy | Chelsea |
| Complete as many rounds as possible in 20 | Each minute on the minute for 30 minutes |
| minutes of: | of: |
| 5 pullups | 5 pullups |
| 10 pushups | 10 pushups |
| 15 squats | 15 squats |
| Mary | Tabata Something Else |
| Complete as many rounds as possible in 20 | Complete 32 intervals of 20 seconds of work |
| minutes of: | followed by 10 seconds of rest where the |
| 5 handstand pushups | first 8 intervals are pullups, the second 8 |
| 10 pistols | are pushups, the third 8 intervals are |
| 15 pullups | situps, and finally, the last 8 intervals |
| are squats. There is no rest between | |
| exercises. | |
| JT | Nicole |
| 21159 reps of: | Complete as many rounds as possible in 20 |
| handstand pushups | minutes of: |
| ring dips | Run 400m |
| pushup | Max reps of pullups |
| Annie | Death by Pullups |
| 5040302010 reps of: | With a continuously running clock do one |
| doubleunders | pullup the first minute, 2 pullups the |
| situps | second minute, 3 pullups the third |
| minute…continuing as long as you are | |
| able. Use as many sets each minute as | |
| needed. |
