CrossFit Niagara

"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.

NOTE: Murph, like all CrossFit, is a scalable WOD, ie: 400m run, 25 pull-ups, 75 push-ups, 100 squats, 400m run is a 1/4 Murph - and a damn good work-out!