“Murph Swoll”
Metcon (Time)
For Time:
500m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
500m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
5 Pullups
10 Pushups
15 Air Squats
Target time: 20-22 minutes
Time cap: 30 minutes
STIMULUS and GOALS
Workout is moderate intensity throughout. Athletes should focus on steady pacing through all runs and rounds of Cindy. 1500m total of running and 75 pullups, 150 pushups, and 225 air squats total.