WOD: Monday, May 26th, 2025 (Burpee Day 119) 2 Classes ONLY! 7am-8:30, 9 AM-10:30

Warm-up: Group Dynamic 

• 2 Minutes of movement
• :20s dead hang, plank on hands, squat hold
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap)

• 200 Meter Run 
• 2 Strict Pull Ups
• 4 Tempo Push Ups 
• 6 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: With a weight vest (20/14) 

*Partition reps as desired

Scaled: Banded Pull ups, Jumping Pull ups, Ring Rows

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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!