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, October 2nd, 2026
Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- Banded Shoulder Stretch – 1 Min per side
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Strength: Jerk (17 Minutes)
4 Sets
- Sets 1 and 2: 2 Reps each at 85% of 1RM
- Sets 3 and 4: 1 Rep each at 90% of 1RM
*Really focus on speed under the bar as you warm up
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Workout: 4 intervals (3 Min ON / 1 Min OFF)
AMRAP x 3 Minutes
- 6 DB Hang Clean and Jerks (50/35)
- 12 AB-Mat Sit Ups
- 24 Double Unders
*Pick up where you leave off after rest period
*One continuous score for all 4 working intvs
*DB is 3 per side / does NOT have to be alternating
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Core: 3 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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