Farm Strong – 53121

Warmup
3 Rounds
200m Jog
30s Bottom of the squat
30s Bottom of the luge each leg
30s Calf stretch (anyway to stretch both calves)
30s Seated hamstring stretch
5 Air squat
5 Sit-up
5 Push-up
5 Ring row OR bent over dumbbell row

Workout
Farm Strong Murph
Run 1 mile with sandbag
100 Bent over sandbag row
200 Push-up
300 Air squat
Run 1 mile with sandbag

Scale
See any of the other scale options at the bottom of the page for Murph today!
OR
Perform 1/2 murph
Run 800m
50 Pull-up
100 Push-up
150 Air squat
Run 800m

Substitutions
Push – up – Dumbbell bench press
Air squat – Squat to a 20″ box

Cool Down
2 min doorway stretch
2 min seated hamstring stretch

Half Murph
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

Dumbbell Murph
For time:
Run, 1 mi
100 Dumbbell Bent Over Rows, pick load
200 Push-ups
300 Air Squats
Run, 1 mi

Bodyweight Only Murph
For time:
Run, 1 mi
100 Sit-ups
200 Push-ups
300 Air Squats
Run, 1 mi