Daily WOD
 | Mon, May 18 |  |
 | Sat, Jun 13, 2026 at 9:00am Beach WOD |
 | Happy Birthday: Pam & Allan |
| 260518 METCON | 260518 AT HOME WOD | MURPH PREP |
260518 METCON(Time, Int, Sc) For time: 10 deadlifts (185/275 lb) 20 pull-ups 30 wall-ball shots (14/20 lb) (9/10 ft) 40 box jumps (20/24 in) 1,000-m row 40 box jumps 30 wall-ball shots 20 pull-ups 10 deadlifts Intermediate/Masters: 10 deadlifts (125/185 lb) 15 pull-ups 30 wall-ball shots (10/14 lb) (9/10 ft) 40 box jumps (20/24 in) 800-m row 40 box jumps 30 wall-ball shots 15 pull-ups 10 deadlifts Scaled: 10 deadlifts (45/65 lb) 15 ring rows 20 wall-ball shots (6/10 lb) (8/9 ft) 25 box step-ups (12/12 in) 500-m row 25 box step-ups 20 wall-ball shots 15 ring rows 10 deadlifts Intended Stimulus -12:00-20:00. -Unbroken deadlifts in :30 or less. -Pull-ups in 1:30 or less and no more than 4 sets. -Wall-ball shots in 2:00 or less and no more than 2 sets. -Box jumps in 3:00 or less; continuous movement. -Row in 4:30 or less. -Try to maintain a consistent pace when going back down the ladder.
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