Opc #1 Murph RX (run vest20lbs) 1 milla ( run o row) 300 squat 200 push ups 100 pull ups 1 milla ( run o row)
Opc #2 Have murph 800 m run (row) 50 pull ups 100 push ups 150 squat 800 m run (row)
Opc #3 10k row o bike