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: Friday, May 15th, 2026 (Burpee Day 109)
Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Min per side
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Strength: Push Press (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 80% of 1RM
- Sets 3 and 4: 3 Reps each at 85% of 1RM
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Workout: For Time
4 Rounds
- 400 Meter Med-Ball Run (20/14)
- (21/15) Cal Row/Ski OR (18/12) Cal Bike
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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