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, August 9th, 2026
Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of high knees, burpees, plank on hands
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 3 Rounds
- 200 Meter Run
- 5 Push Presses (ascending weights)
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Workout: AMRAP x 21 Minutes
- Buy in: Run the Loop
-in remaining time AMRAP of:
- 4 Burpees to a target (pull up bar)
- 6 Push Presses (115/85)
- (12/8) Cal Row/Ski/Bike
*Score is total # of rounds + reps completed
*Burpee to target standard is 2 hand touch
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Cardio Option: AMRAP x 21 Minutes
- Buy in: Run the Loop
-in remaining time AMRAP of:
- 4 Burpees to a target (pull up bar)
- 6 DB Push Presses (50×2/35×2)
- (12/8) Cal Row/Ski/Bike
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Core: 4 Rounds
- 15 Long Sit Ups
- 30 Bicycle Crunches
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