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: Thursday, October 15th, 2026
Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, up-downs, plank on hands
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Snatches (ascending weights)
- 5 Knee Raises
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Workout: For Time
- 500 Meter Run
-into-
3 Rounds
- 21 Double Unders
- 7 Power Snatches (115/75)
- 7 Toes to Bar
-THEN-
- 500 Meter Run
-into-
3 Rounds
- 21 Double Unders
- 14 Alt DB Snatches (50/35)
- 7 Toes to Bar
-THEN-
- 500 Meter Run
*CRx: 7 Power Snatches (155/95)
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Cardio Option: For Time
- 500 Meter Run
-into-
3 Rounds
- 21 Double Unders
- 14 Rage Balls (20/15)
- 7 Toes to Bar
-THEN-
- 500 Meter Run
-into-
3 Rounds
- 21 Double Unders
- 14 Alt DB Snatches (50/35)
- 7 Toes to Bar
-THEN-
- 500 Meter Run
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Core: 4 Rounds
- 10 Banded Palloff Presses
- 10 Banded Rotations
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