Chikara WOD
Track Your Results 
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish...
A1. Back Squat 2-3 reps; rest 1:30
A2. Weighted Pull-ups; mixed grip; rest 1:30
x4 sets
B. 30s Double-under ; 1min rest x6 sets
...
2min on/2min Off:
10 Wall Ball
5 TTB
Row
5 Burpee
5 Box Jump w/Step down
1-Arm Farmer's Carry
Rest 5min
x2sets
...
Mainsite WOD
Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps
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