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, August 19th, 2026
Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Min per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 3 Hang Squat Snatches (ascending weights)
- 5 SLOW Knee Raises
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Workout: 3 intervals (6 Min ON / 2 Min OFF)
Intv1:
- Buy in: 300 Meter Med-Ball Run (20/14)
-in remaining time AMRAP of:
- 5 Hang Squat Snatches (95/55)
- 7 Toes to Bar
Intv2:
- Buy in: 300 Meter Med-Ball Run (20/14)
-in remaining time AMRAP of:
- 4 Hang Squat Snatches (105/65)
- 6 Toes to Bar
Intv3:
- Buy in: 300 Meter Med-Ball Run (20/14)
-in remaining time AMRAP of:
- 3 Hang Squat Snatches (115/75)
- 5 Toes to Bar
*CRx: (105/65) / (115/75) / (135/85)
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Cardio Option: 3 intervals (6 Min ON / 2 Min OFF)
Intv1:
- Buy in: 300 Meter Med-Ball Run (20/14)
-in remaining time AMRAP of:
- 10 DB Hang Squat Snatches (50/35) *5 per side
- 7 Toes to Bar
Intv2:
- Buy in: 300 Meter Med-Ball Run (20/14)
-in remaining time AMRAP of:
- 8 DB Hang Squat Snatches (50/35) *4 per side
- 6 Toes to Bar
Intv3:
- Buy in: 300 Meter Med-Ball Run (20/14)
-in remaining time AMRAP of:
- 6 DB Hang Squat Snatches (50/35) *3 per side
- 5 Toes to Bar
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Core: 4 Rounds
- 30 Mountain Climbers
- :30s Side Plank (per side)
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