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. |