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Murph Prep… you will be fine 😉

“Peppers” (Time)

“PEPPERS”

3 x 1 Mile Repeats

(Rest for half the amount of time it took to complete the mile)

Run 1 Mile

Rest 1/2 the time

Run 1 Mile

Rest 1/2 the time

Run 1 Mile

Total Time Including Rest

Subs

Row 2000/1600

-OR-

1/2 “Pepper” (Time)

3 x 1/2 Mile Repeats

(Rest for half the amount of time it took to complete the mile)

Run 1/2 Mile/800m

Rest 1/2 the time

Run 1/2 Mile/800m

Rest 1/2 the time

Run 1/2 Mile/800m

Total Time Including Rest

Subs

Row 1000/800

Total time including rest