Stretch well before this WOD

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.


I always turn to the sports section first.  The sports page records people’s accomplishments; the front page has nothing but man’s failures. 

~Earl Warren