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, July 3rd, 2025
Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Deadlifts (ascending weights)
- :15s Hollow Hold
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Workout: For Time
3 Rounds
- 15 Weighted Ab-Mat Sit Ups (20/14)
- 10 Box Jumps (30″/24″)
- 5 Deadlifts (205/135)
-Then-
- 800 Meter Run
-Then-
3 Rounds
- 5 Deadlifts (205/135)
- 10 Box Jumps (30″/24″)
- 15 Weighted Ab-Mat Sit Ups (20/14)
*CRX: 5 Deadlifts (225/155)
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Cardio Option: For Time
3 Rounds
- 15 Weighted Ab-Mat Sit Ups (20/14)
- 10 Box Jumps (30″/24″)
- 10 Russian KB Swings (24K/16K)
-Then-
- 800 Meter Run
-Then-
3 Rounds
- 10 Russian KB Swings (24K/16K)
- 10 Box Jumps (30″/24″)
- 15 Weighted Ab-Mat Sit Ups (20/14)
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Core: 4 Rounds
- 15 V-Ups
- 30 DB Side Bends (50/35)
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