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, November 14th, 2025
Group Dynamic Warmup:
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Plate Squats
- Couch Stretch – 1 Minute per side
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Strength-Endurance: Every 2:30 x 5 Rounds
- 250 Meter Row/Ski / 200 M Run / 600 M Bike
- 6 Alt Front Rack Lunges
*RX (95/65) / RX+ (115/85) / CRX (135/95)
*Lunges must be unbroken every round
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Workout: Ladder x 16 Minutes
4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 -etc…
- Wall Balls (20/14)
- Calorie Row/Ski/Runner/Bike
- Alternating Box Step Ups (24”/20”)
*Box Step Ups are unweighted
*One score: Last FULL Round completed + partial reps
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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