Devil Murph Baseline + Warm up: Mat Chan sequence

Evo 1:
Warmup Slow(ish) Jog 1 mile
100x push press (95#/65#)
Bear crawl 4x 100m

Evo 2:
100x Barbell Backrack Step-ups (50/leg) (95#/65#)

Work Capacity: For time:
10x Power Clean (135#/95#)
10x Toes 2 Bar
10x Push up
*Every round, lower number of power cleans by 1 rep until you have completed
1x Power clean, 10x Toe 2 Bar, 20x Push up.

Ended here due to time. 1:45 total all-in…

Evo 3:
100x squats - Hold a plate out in front of you (25#/10#)
Run 400m with 25# Plate (Carry in front of chest)

Evo 4 (¼-Murph):
Run 400m
25x pull-ups
50x push-ups
100x squats
Run 400m

Stretch + Hydrate & Fuel