Friday – Jun 26th, 2015 [SAMPLE]

Posted March 22, 2014 by pba_cmb_21 & filed under Workout of the Day.

Murph

Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile

You can break up the pullups, pushups, and squats however you like.

WOD: Friday, May 15th, 2026 (Burpee Day 109)

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Min per side

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Strength: Push Press (17 Minutes)

4 Sets x 3 Reps

Sets 1 and 2: 3 Reps each at 80% of 1RM
Sets 3 and 4: 3 Reps each at 85% of 1RM

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Workout: For Time

4 Rounds

400 Meter Med-Ball Run (20/14)
(21/15) Cal Row/Ski OR (18/12) Cal Bike

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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