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: Tuesday, April 14th, 2026 (Burpee Day 78)
Group Dynamic Warmup:
- Jumping jacks – 30 Reps
- Sumo inchworm push ups – 5-4-3-2-1 Reps
- Banded Lat/Samson Stretch – 1 Min per side
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Pre-Game: 3 Rounds (10 Min Cap)
- 200 Meter Run
- 3 Sumo Deadlift High Pulls (ascending weights)
- :10s Dead hang from the pull up bar
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Workout: For Time
- 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)
-into-
12 – 9 – 6
- Toes to Bar
- Sumo Deadlift High Pulls (115/75)
-THEN-
- 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)
-into-
6 – 9 – 12
- Toes to Bar
- Sumo Deadlift High Pulls (115/75)
-THEN-
- 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)
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Cardio Option: For Time
- 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)
-into-
12 – 9 – 6
- Toes to Bar
24 – 18 – 12
- Rage Balls (20/15)
-THEN-
- 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)
-into-
6 – 9 – 12
- Toes to Bar
12 – 18 – 24
- Rage Balls (20/15)
-THEN-
- 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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