For Time
-1 mile Run
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
-1 mile Run
All reps of the Gymnastic movements do not have to be completed before moving on to the next movement. A common strategy is to break the gymnastic portion in to patterns that allow you to keep moving.
Scale push ups to a version that allows you to do at least 5 at a time.
For example
20 rounds of
-5 pull ups
-10 push ups
-15 squats
Beginners can consider doing half murph
– 800m Run
-50 Pull-Ups
-100 Push-Ups
-150 Air Squats
-800 Run