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: Friday, September 11th, 2026
Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Strength: Jerk (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 65% of 1RM
- Sets 3 and 4: 3 Reps each at 70% of 1RM
*Barbell comes from the rack
*Make sure you are sticking with Push OR Split from week 1
*If you missed week 1 use today as a makeup day
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Workout: For Time
- 300 Meter Run
-into-
- 30 Burpees to a plate (45)
- 15 Box Jumps (24”/20”)
-THEN-
- 300 Meter Run
-into-
- 15 Burpees to a plate (45)
- 15 Box Jumps (24”/20”)
-THEN-
- 300 Meter Run
-into-
- 15 Burpees to a plate (45)
- 30 Box Jumps (24”/20”)
-THEN-
- 300 Meter Run
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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