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: Saturday, October 24th, 2026
Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Samson Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Cleans (ascending weights)
- 3 Box Jumps
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Workout: For Time
- 26 Box Jumps (30”/24”)
- 13 Power Cleans (155/105)
- 500 Meter Run
-THEN-
- 20 Box Jumps (30”/24”)
- 10 Power Cleans (155/105)
- 500 Meter Run
-THEN-
- 14 Box Jumps (30”/24”)
- 7 Power Cleans (155/105)
- 500 Meter Run
*Rx+: (185/115) / CRx: (205/125)
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Cardio Option: For Time
- 26 Box Jumps (30”/24”)
- 26 Russian KB Swings (24K/16K)
- 500 Meter Run
-THEN-
- 20 Box Jumps (30”/24”)
- 20 Russian KB Swings (24K/16K)
- 500 Meter Run
-THEN-
- 14 Box Jumps (30”/24”)
- 14 Russian KB Swings (24K/16K)
- 500 Meter Run
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Accessory Work: Bicep Curls
4 Sets x 10 Alternating Reps
- Increase weight each set
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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