WOD: Monday, May 29th, 2023 (Burpee Day 120)

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 1 Strict Pull Up 
• 3 Tempo Push Ups 
• 5 SLOW Air Squats 

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Workout: “MURPH” 

For Time 

• 1 Mile Run 
• 100 Pull Ups 
• 200 Push Ups 
• 300 Air Squats 
• 1 Mile Run 

RX: Unpartitioned and with a vest (20/14) 

Scaled: Break up the Pull ups-Push Ups-Air Squats however you’d like

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Hero Wod Option 2: “Loredo”

6 Rounds 

• 24 Air Squats 
• 24 Push Ups 
• 24 Walking Lunges 
• 400 Meter Run 

*RX: Done with a vest (20/14) 

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Core: NONE 

• Go enjoy the day!