“MURPH DEMARCATION” Partner Workout!

Caffeinated CrossFit Gym, Smyrna, GA

Step Ups and Lunges

Step Ups and Lunges


For Time (with a Partner)
1000 meter Row
800 meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run
1000 meter row

Wear a Weight Vest (20/14 lb), except on the row
*Wear vest only if you can do 5-10 strict pull ups with vest*

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.