Friday – Jun 26th, 2015 [SAMPLE]
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: Saturday, July 18th, 2026
Group Dynamic Warmup:
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Plate Squats
- Pigeon Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 200 M Row / 150 M Run / 300 M Bike
- 3 Hang Clusters (ascending weights)
- 3 Box Jumps (at workout height)
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Workout: For Time
- 500 M Row / 400 M Run / 1200 M Bike
–into–
18 – 15 – 12
- Box Jumps (24”/20”)
6 – 5 – 4
- Hang Clusters (115/85)
-THEN-
- 500 M Row / 400 M Run / 1200 M Bike
-into-
3 Rounds
- 15 Box Jumps (24”/20”)
- 5 Hang Clusters (115/85)
*Rx+: Hang Clusters (135/95)
*CRx: Hang Clusters (155/105)
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Cardio Option: For Time
- 500 M Row / 400 M Run / 1200 M Bike
–into–
18 – 15 – 12
- Box Jumps (24”/20”)
12 – 9 – 6
- Atomic Sit Ups (25/15)
-THEN-
- 500 M Row / 400 M Run / 1200 M Bike
-into-
3 Rounds
- 15 Box Jumps (24”/20”)
- 9 Atomic Sit Ups (25/15)
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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