As prescribed, Murph is performed for time. It starts with a 1-mile run, followed by a grueling sequence of 100 pull-ups, 200 push-ups, and 300 air squats. The workout concludes with another 1-mile run. Athletes may partition the pull-ups, push-ups, and air squats as needed.
Señor Frog and Shiver (3XFNG) ended the work week with the legendary Murph.
Everyone else decided to do Yacht Rock-Bo.