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, April 29th, 2026 (Burpee Day 93)
Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of 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)
- 1 Wall Walk
*Barbell comes from the ground
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Workout: AMRAP x 18 Minutes
- 200 Meter Run
- 6 Shoulder to Overhead (135/85)
- (18/12) Calorie Row/Ski OR (12/9) Cal Bike
- 3 Wall Walks
*CRx: 6 S2OH (165/105)
*One score: total rounds completed + partial reps
*Wall Walk Scaling Options:
- Scale reps OR distance
- Plyo box wall walks (6 Reps per round)
- High Plank Step Ups to a 45 (12 Reps per round)
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Cardio Option: AMRAP x 18 Minutes
- 200 Meter Run
- 6 DB Shoulder to Overhead (50×2/35×2)
- (18/12) Calorie Row/Ski OR (12/9) Cal Bike
- 3 Wall Walks
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
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