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, August 29th, 2026
Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo inchworm push ups – 5-4-3-2-1 Reps
- Banded Hamstring Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 5 Deadlifts (ascending weights)
- :10s Chin over bar hold
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Workout: For Time
- 400 Meter Run
-into-
7 – 9 – 11
- Deadlifts (225/155)
- Pull Ups
-THEN-
- 400 Meter Run
-into-
5 – 7 – 9
- Deadlifts (225/155)
- Pull Ups
-THEN-
- 400 Meter Run
-into-
3 – 5 – 7
- Deadlifts (225/155)
- Pull Ups
*CRx: Bar MU (3-4-5 / 2-3-4 / 1-2-3)
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Cardio Option: For Time
- 400 Meter Run
-into-
14 – 18 – 22
- Rage Balls (20/14)
7 – 9 – 11
- Pull Ups
-THEN-
- 400 Meter Run
-into-
10 – 14 – 18
- Rage Balls (20/14)
5 – 7 – 9
- Pull Ups
-THEN-
- 400 Meter Run
-into-
6 – 10 – 14
- Rage Balls (20/14)
3 – 5 – 7
- Pull Ups
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Accessory Work: Bench and Bi’s
4 Sets
- 5 Bench Presses (you pick weight)
- 10 Alt DB Bicep Curls
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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