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, December 19th, 2025
Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Lat/Samson Stretch – 1 Minute per side
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Strength: Jerk (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 70% of 1RM
- Sets 3 and 4: 3 Reps each at 75% of 1RM
*Stick with push or split from week 1
*Focus on your speed and technique on every rep
*Rest between working sets
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Workout: Every 4 Minutes x 4 Rounds
- 200 M Run / 250 M Row / 600 M Bike
- 10 Box Jumps (24”/20”)
-in remaining time complete max:
- Wall Facing Handstand Push Ups
*Each WFHSPU set must start from a wall walk
*One Score:
- Total # of WFHSPU accumulated across all 4 rounds
*WFHSPU Scaling options:
- Strict Handstand Push Ups
- Strict HSPU with an ab-mat (or two)
- Med-Ball Push Press (20/14)
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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