WOD 05232026

Workout of the Day
May 22
1 min read

A. Dynamic Stretches

B. “Murph”

(Pick a variation and complete)

Option 1:

(For time)

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Option 2:

(For time)

1 mile run

(20 rounds for time)

5 pull ups

10 push ups

15 air squats

-then-

1 mile run

Option 3:

(For time)

1 mile run

(10 rounds for time)

10 pull ups

20 push ups

30 squats

-then-

1 mile run

Option 4:

(For time)

800m run

50 pull ups

100 push ups

150 air squats

800m run

Option 5:

(For time)

800m run

(5 rounds)

10 pull ups

20 push ups

30 air squats

-then-

800m run

Not a big runner? We have assault bikes!

Men: 100 calories

Women: 70 calories

C. Static stretches

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