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, July 10th, 2026
Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo inchworm Push ups – 5-4-3-2-1 Reps
- Rig Assisted Pec Stretch – 1 Min per side
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Strength: Bench Press (17 Minutes)
4 Sets
- Sets 1 and 2: 5 Reps each at 75% of 1RM
- Sets 3 and 4: 3 Reps each at 80% of 1RM
*Partner up and spot each other
*Make sure you are using your own weights!
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Workout: For Time
- 500 M Row/Ski OR 1200 M Bike
–into–
10 – 8 – 6 – 4 – 2
- Sumo Deadlift High Pulls (95/65)
- Lateral Pogo Burpees
-THEN-
- 500 M Row/Ski OR 1200 M Bike
-into-
2 – 4 – 6 – 8 – 10
- Sumo Deadlift High Pulls (95/65)
- Lateral Pogo Burpees
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Cardio Option: For Time
- 500 M Row/Ski OR 1200 M Bike
–into–
20 – 16 – 12 – 8 – 4
- Rage Balls (20/15)
10 – 8 – 6 – 4 – 2
- Lateral Pogo Burpees over rage ball
-THEN-
- 500 M Row/Ski OR 1200 M Bike
-into-
4 – 8 – 12 – 16 – 20
- Rage Balls (20/15)
2 – 4 – 6 – 8 – 10
- Lateral Pogo Burpees over rage ball
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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