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: Saturday, May 9th, 2026 (Burpee Day 103)
Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 Meter Row/Ski OR 300 M Bike
- 3 Hang Power Cleans (ascending weights)
- 3 Shoulder to Overhead (ascending weights)
- 3 Strict Pull Ups
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Workout: For Time
- 500 M Row/Ski OR 1200 M Bike
-into-
- 12 Hang Power Cleans (115/85)
- 24 Pull Ups
- 12 Shoulder to Overhead (115/85)
-THEN-
- 500 M Row/Ski OR 1200 M Bike
-into-
- 10 Hang Power Cleans (135/95)
- 20 Pull Ups
- 10 Shoulder to Overhead (135/95)
-THEN-
- 500 M Row/Ski OR 1200 M Bike
-into-
- 8 Hang Power Cleans (155/105)
- 16 Pull Ups
- 8 Shoulder to Overhead (155/105)
RX+: (135/95)(155/105)(185/115) OR Bar/Ring MU (12-10-8 Reps)
CRx: (135/95)(155/105)(185/115) AND Bar/Ring MU (12-10-8 Reps)
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Cardio Option: For Time
- 500 M Row/Ski OR 1200 M Bike
-into-
- 12 American KB Swings (24K/16K)
- 24 Pull Ups
- 12 American KB Swings (24K/16K)
-THEN-
- 500 M Row/Ski OR 1200 M Bike
-into-
- 10 American KB Swings (24K/16K)
- 20 Pull Ups
- 10 American KB Swings (24K/16K)
-THEN-
- 500 M Row/Ski OR 1200 M Bike
-into-
- 8 American KB Swings (24K/16K)
- 16 Pull Ups
- 8 American KB Swings (24K/16K)
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Accessory Work: Close Grip Bench Press
5 Sets
- Build to a heavy set of 3
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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