WOD: Monday, May 25th, 2026 (Burpee Day 119) 7am-8:30 and 9am-10:30 ONLY!

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20 of High Knees, Burpees, Air squats 
  • Samson Stretch – 1 min per side   

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Pre-Game: 2 Rounds

  • Run to the end of the driveway 
  • :10s Chin over bar hold 
  • :10s Plank on hands 
  • :10s Bottom of squat hold 

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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 

SCALING OPTIONS: 

  • Pull ups – Jumping PU – Banded PU – Ring Rows
  • Push ups – knees supported – Bench push ups

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Core: NONE

Go enjoy your Memorial Day!