Murph (cap at 45 min)
-1 mile run
-100 pull ups
-200 push ups
-300 air squats
-1 mile run
Scaling break the gymnastic portion into sets that enable you to move continuously until you get to the listed numbers
For example:
20 rounds of
-5 pull up
-10 pushup
-15 squats
OR
50 rounds of
-2 pull up
-4 push up
-6 squat
OR
10 rounds of
-10 pull ups
-20 pushups
-30 squats
Hydrate as needed