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METCON “HALF MURPH” RX: 800m RUN 50 PULL UP 100 PUSH UP 150 AIR SQUAT 800m RUN INTERMEDIATE: 800m RUN 50 BANDED PULL UP 100 KNEES PUSH UP 150 AIR SQUAT 800m RUN BEGINNER: 600m RUN 5 ROUNDS OF 5 RING ROW 10 KNEES PUSH UP 15 AIR SQUAT 600m RUN CAP
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