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: Tuesday, December 16th, 2025
Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 200 M Row/Ski / 150 M Runner / 300 M Bike
- 5 Shoulder to Overhead (ascending weights)
- 3 Strict Pull Ups
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Workout: For Time
- 500 M Row/Ski / 400 M Runner / 1200 M Bike
-into-
1 Round
- 18 Shoulder to Overhead (115/85)
- 12 Burpee-Pull Ups
-Then-
- 500 M Row/Ski / 400 M Runner / 1200 M Bike
-into-
2 Rounds
- 9 Shoulder to Overhead (135/95)
- 6 Burpee-Pull Ups
-Then-
- 500 M Row/Ski / 400 M Runner / 1200 M Bike
-into-
3 Rounds
- 6 Shoulder to Overhead (155/105)
- 4 Burpee-Pull Ups
*CRX: Burpee-Muscle Ups (6 Reps, 2 x 3 Reps, 3 x 2 Reps)
*Burpee-Pull Up Scaling Options:
- Use a flag (lower pull up bar)
- Burpees + Banded Pull Ups
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Cardio Option: For Time
- 500 M Row/Ski / 400 M Runner / 1200 M Bike
-into-
1 Round
- 24 DB Shoulder to Overhead (50/35) *half per side
- 12 Burpee-Pull Ups
-Then-
- 500 M Row/Ski / 400 M Runner / 1200 M Bike
-into-
2 Rounds
- 12 DB Shoulder to Overhead (50/35) *half per side
- 6 Burpee-Pull Ups
-Then-
- 500 M Row/Ski / 400 M Runner / 1200 M Bike
-into-
3 Rounds
- 8 DB Shoulder to Overhead (50/35) *half per side
- 4 Burpee-Pull Ups
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Core: 4 Rounds
- 15 AB-Wheels
- 30 Bicycle Crunches
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