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: Wednesday, February 18th, 2026 (Burpee Day 23)
Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s Shoulder Taps
- Banded Shoulder Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- (9/7) Calorie Row/Ski/Bike
- 3 Shoulder to overhead (ascending weights)
- :15s Hollow Hold
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Workout: 3 Intervals (5 Min ON / 2 Min OFF)
Intv1:
- 21 Shoulder to Overhead (95/65)
- 21 Weighted Ab-Mat Sit Ups (20/14)
-in remaining time complete:
- Max Calorie Row/Ski/Bike
Intv2:
- 15 Shoulder to Overhead (115/85)
- 15 Weighted Ab-Mat Sit Ups (20/14)
-in remaining time complete:
- Max Calorie Row/Ski/Bike
Intv3:
- 9 Shoulder to Overhead (135/95)
- 9 Weighted Ab-Mat Sit Ups (20/14)
-in remaining time complete:
- Max Calorie Row/Ski/Bike
*CRx: (115/85)(135/95)(155/105) (Same Reps as Rx)
*3 Total Scores:
- Calories completed for each interval
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Cardio Option: 3 Intervals (5 Min ON / 2 Min OFF)
Intv1:
- 21 DB Shoulder to Overhead (50×2/35×2)
- 21 Weighted Ab-Mat Sit Ups (20/14)
-in remaining time complete:
- Max Calorie Row/Ski/Bike
Intv2:
- 15 DB Shoulder to Overhead (50×2/35×2)
- 15 Weighted Ab-Mat Sit Ups (20/14)
-in remaining time complete:
- Max Calorie Row/Ski/Bike
Intv3:
- 9 DB Shoulder to Overhead (50×2/35×2)
- 9 Weighted Ab-Mat Sit Ups (20/14)
-in remaining time complete:
- Max Calorie Row/Ski/Bike
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Core: 4 Rounds
- 30 Mountain Climbers
- :30s Side Plank (per side)
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