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: Friday, May 29th, 2026 (Burpee Day 123)
Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, burpees, shoulder taps
- PVC Lat/Shoulder Stretch – :30s per side x3
——————————————————————————————————-
Strength: Push Press (17 Minutes)
- Establish a new 1 Rep Max
*Be aggressive and shoot for the PR
*Make sure you rest between your heavy attempts
——————————————————————————————————–
Workout: AMRAP x 16 Minutes
- Buy in: 800 Meter Run
-Then in remaining time AMRAP of:
- 6 Alt DB Clean and Jerks (50/35)
- 9 Toes to Bar
- 36 Double Unders
*Only one head of the DB needs to touch the floor
*Score is total # of rounds + reps completed in remaining time
——————————————————————————————————–
Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
There are currently no active social stickers.