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, November 6th, 2025
Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo inchworm push ups -5-4-3-2-1 Reps
- Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 Meter Row/Ski OR 300 M Bike
- 3 Power Cleans (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: For Time
- 1000 Meter Row/Ski OR 2400 M Bike
- 45 Ab-Mat Sit Ups
- 15 Power Cleans (95/65)
- 30 Toes to Bar
- 15 Power Cleans (115/85)
- 15 V-Ups
- 15 Power Cleans (135/95)
- 1000 Meter Row/Ski OR 2400 M Bike
*RX+: (115/85) (135/95) (155/105) (RX Reps)
*CRX: (135/95) (155/105) (185/115) (10-10-10 Reps)
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Cardio Option: For Time
- 1000 Meter Row/Ski OR 2400 M Bike
- 45 Ab-Mat Sit Ups
- 25 Rage Balls (20/15)
- 30 Toes to Bar
- 25 Rage Balls (20/15)
- 15 V-Ups
- 25 Rage Balls (20/15)
- 1000 Meter Row/Ski OR 2400 M Bike
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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