beginners can substitute hand stand holds (feet touch wall), australian pushups, and bench dips.
Advanced can add 400 meter run in between each round
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Endurance component: Run or hike with a weighted backpack/ruck to the gym. Run or ruck home. If you don’t run or ruck then row 5k at the gym. If no rower then swim 1000 meters. If no pool then do 300 meter walking lunges and 300 meter bear crawl. Yeah; it sucks… kinda like BUDS training.
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You can buy the Murph Hero WOD Tshirt Here from Teespring.