5 rounds for time of:
5 strict handstand push-ups
10 strict pull-ups
15 strict ring dips
20 strict push-ups
beginners can substitute hand stand holds (feet touch wall), australian pushups, and bench dips.
Advanced can add 400 meter run in between each round
Post time to comments.
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.
Show your spirit and remember Murph this Memorial Day.
The shirts are high grade American Apparel and built to last.
You can buy the Murph Hero WOD Tshirt Here from Teespring.
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Personal fitness training from Brad McLeod, Navy Seal and CrossFit Level 1 instructor. Delivered online, directly to you.
"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.
