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, October 9th, 2026
Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo inchworm Push Ups – 5-4-3-2-1 Reps
- Samson Stretch – 1 Min per side
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Strength: Jerk (17 Minutes)
4 Sets x 1 Rep
- Sets 1 and 2: 1 Rep each at 90% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of 1RM
*Heavy single week! Focus on technique during warm ups
*If you fail at 95% back it down to 90% and finish there
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Workout: Every 4 Minutes x 4 Rounds
- 300 Meter Run
- 9 Sumo Deadlift High Pulls (105/75)
-in remaining time complete:
- Max Burpees Over Bar
*One score: total # of BOB accumulated
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Cardio Option: Every 4 Minutes x 4 Rounds
- 300 Meter Run
- 12 KB High Pulls (24K/16K)
-in remaining time complete:
- Max Burpees over KB
*One score: total # of BOKB accumulated
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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