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.
Today's WOD
WOD: Sunday, April 12th, 2026 (Burpee Day 76)
Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Hamstring Stretch – 1 Min per side
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Pre-Game: 3 Rounds
- 1 Minute Row/Bike/Runner/Ski
- 5 Deadlifts (ascending weights)
- 1 Wall Walk
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Workout: 2 intervals
AMRAP x 2 Minutes
- Max Calorie Row/Bike/Runner/Ski
-Rest :30s-
AMRAP x 5 Minutes
- 1 Wall Walk
- 7 Deadlifts (185/125)
- 21 Double Unders
-Rest 2 Minutes and Repeat-
*4 Total Scores:
- Calories completed for each interval
- Rounds + Reps completed for each AMRAP
*Wall Walk Scaling Options:
- Scale distance on your walk
- Plyo Box Wall Walks (2 Reps per Round)
- High Plank Plate Step Ups (45) (7 Reps per round)
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Cardio Option: 2 intervals
AMRAP x 2 Minutes
- Max Calorie Row/Bike/Runner/Ski
-Rest :30s-
AMRAP x 5 Minutes
- 1 Wall Walk
- 14 Rage Balls (20/15)
- 21 Double Unders
-Rest 2 Minutes and Repeat-
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Core: 4 Rounds
- 10 Turkish Sit Ups (20/15)
- 10 KB Pull Throughs (16K/12K)
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