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, June 16th, 2026
Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 4 Rounds (12 min cap)
- Run to the end of the driveway
- 3 Push Presses (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: For Time
- 400 M DB/KB Farmers Carry (50/35)(24K/16K)
-into-
2 Rounds
- 11 Toes to Bar
- 11 Push Presses (135/95)
-THEN-
- 400 M DB/KB Farmers Carry (50/35)(24K/16K)
-into-
2 Rounds
- 9 Toes to Bar
- 9 Push Presses (135/95)
-THEN-
- 400 M DB/KB Farmers Carry (50/35)(24K/16K)
-into-
2 Rounds
- 7 Toes to Bar
- 7 Push Presses (135/95)
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Cardio Option: For Time
- 400 M DB/KB Farmers Carry (50/35)(24K/16K)
-into-
2 Rounds
- 11 Toes to Bar
- 22 Med-Ball Push Press (20/14)
-THEN-
- 400 M DB/KB Farmers Carry (50/35)(24K/16K)
-into-
2 Rounds
- 9 Toes to Bar
- 18 Med-Ball Push Press (20/14)
-THEN-
- 400 M DB/KB Farmers Carry (50/35)(24K/16K)
-into-
2 Rounds
- 7 Toes to Bar
- 14 Med-Ball Push Press (20/14)
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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