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"The Murph" is the illest, most badass workout of them all. Very few of us can do 100 pull-ups, let alone 200 push-ups so feel free to use a rubber band to make the first one easier and why not do the latter on your knees. If you get the habit of doing "the Murph" once every other week I am sure you will be able to do it "the right way" in just a few months. And that's pretty badass.

The workout
• Start by running for 1 mile (1,6 km)
• Then do 100 pull-ups, 200 push-ups and then 300 squats
• Finish by running another mile

Ping me if you do this under 30 minutes and I will buy you a beer!