WARM UP: NO warm up, just the explanation and scaling options for the workout.
WOD: Murph for time - 1 round around the block / 100 Pull ups / 200 Push ups / 300 ASQ / 1 round around the block. Cap time: 55 min
NOTES: If you want to do Murph RX do not break up the sets, 100 pull ups first before you move to the Push ups and ASQ. If you want to scale do this in 10 rounds of 10 pullups/20 pushups/30 ASQ.