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Performance: MURPH
1 Mile Run 

  • 100 Pull Ups 

  • 200 Push Ups 

  • 300 Air Squats 

1 Mile Run 
*break up pull ups/ push up and air squats as needed 


Fitness: 
800m Run/ Row 

10 Rounds: 

  • 5 Ring Row 

  • 7 Push Ups*  

  • 10 Air Squats**  


800m Run Row 

*Scale Push Ups to Knees/ Bar or Db Bench 
** Scale Air squats to step ups as needed 

Day 8! 21 Day Summer Shred Ab Challenge