Murph

Warm Up:
Basic Joint Mobility
one set of 15 Sit Up
one set of 15 Wall Ball
one set of 15 Knees 2 Elbows

WOD:"Murph"
Run 0ne mile
300 Squats
200 Push Ups
100 Pull Ups
Run one mile

RX'd Murph includes 20lb weighted vest for the entire WOD!

I didn't do this: I did 1/2 Murph (per Evan's instructions) and it looks like this:
run 1/2 mile
150 squats
100 push ups
50 pull ups
run 1/2 mile

39:13

Notes: pulls ups were with a bungee to slowly work my shoulder back in. Also, I did these straight through instead of breaking them up like he had the other folks do. Next time he wants me to do the full Murph but break them up into sets of 30/20/10 (x 10 rounds). He thinks it will only take me slightly longer than what I did today because you can definitely handle more when they're broken up.