05.25.2026

Murph

For time:
Run 1 mile
100 Pullups
200 Push Ups
300 Air Squats
Run 1 mile
-If you own a weight vest or body armor, wear it

Above you’ll see the “Rx” or most advanced way to attack Murph.
-There are several ways to scale Murph to make it doable. The first step is ditching the weight vest or partitioning the 100, 200, and 300 into 20 rounds of 5, 10, and 15 to help keep yourself moving.
If the total volume is too much, do a Half Murph or split the reps with a partner or two. You can always modify the pullups with bands/boxes or ring rows, do the pushups from your knees or against a box. Row or bike instead of run-the options are vast.

Remember why you’re here. Remember why you’re doing this. Remember who fought for you and who still fights for you. Remember when you want to quit. Remember.

05.16.2026

WOD
"Extra Baggage" 
with a partner- you go, I go by round
24 rounds for time
2 sandbag over the shoulder
4 sandbag squats
2 RMU or BMU or C2B

05.15.2026

Strength
Deadlifts
6 sets of 1 rep @85%
 
WOD
Megan Hawker
4 Rounds for Time
400 m run 
10 Power Cleans   95/65 75/55 55/45
10 Push Press 
10 Front Squats

05.14.2026

Strength
Snatch
Every 1:00 x 4
hang power snatch x 2 reps @ 55%

Every 1:00 x 4 sets
hang squat snatch x 1 rep @ 55%

Every 1:15 x 3 sets @ 75%
2 segmented snatch deadlift
(pause 2-3 seconds at 1" off floor, knee, mid-thigh)
 
WOD
"Caribbean Sunset" 
Cardio conditioning
Every 7:00 x 3 sets
Row 500/425m 
12 burpees over erg
400m run
 

05.13.2026

Strength
4:00 EMOM
1 power clean @75%
 
Every 1:15 x 6 sets
1 clean & split jerk @ 75%
 
Every 1:15 x 3 sets
2 clean pulls @ 95-100%
 
WOD
"Velvet Glow"
4 rounds for time
16 TTB (55+ 12 TTB)
6 power snatch 95/65 75/55 45/35 (55+ 75/55)
200m run
6 power snatch 95/65 75/55 45/35

05.12.2026

 Front Squats
Every 2:00 x 4 sets
15  seconds for max reps @ 35% for 4 sets
 
WOD
"Coping Skills" 
5 rounds
1:30 on
2:30 off
10 front squats @65% of your max
max D-DB step ups in remaining time 24/20". 50/35s 35/25s
@ 20:00
For Time
400m farmer carry 50/35 35/25 
 

05.11.2026

Strength
Bench Press
10-8-6- max reps at first weight start at 60%
 
WOD
"Diamond Dust"
For Time
buy in: 10 clusters 135/95 115/75 95/65
then
3 rounds of 
20/15 cal bike
15 C2B pull ups
then
buy out: 10 clusters 135/95 115/75 95/65