Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) Option 1: Murph For Time 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *Rx’d = wearing 20/14 lb vest (Pull Ups, Push Ups, Squats can be broken up as you wish) Option 2: 1/2 Murph For Time 800m...Read More
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