7/1/2026

1-Mile Run

FREEDOM (RX):
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
(Score is Time)
-Rest Until 15:00 mark then complete Part 2-

INDEPENDENCE (Intermediate):
FOR TIME
1 Mile Run
-Rest Until 15:00 mark then complete Part 2-

LIBERTY (Beginner):
FOR TIME
800m Run
-Rest Until 15:00 mark then complete Part 2-

Target Time: 6:30-9:00

Time Cap: 10:00

Part 2

COMPETE (RX+)

15:00 AMRAP

5 Strict Weighted Pull Ups (35/25)

10 Deficit Push Ups (4in/2in)

15 GHDs

FREEDOM (RX):
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)

INDEPENDENCE (Intermediate):
15:00 AMRAP
4 Strict Pull Ups
8 Push Ups
12 Sit Ups

LIBERTY (Beginner):
15:00 AMRAP
6 Ring Rows
10 Plate Floor Press
10 Sit Ups

Target # of rounds: 7-11