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, October 29th, 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: 3 Rounds
- 200 Meter Run
- 5 Deadlifts (ascending weights)
- :15s Hollow Hold
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Workout: For Time
- 800 Meter Run
-THEN-
- 30 Box Jump Overs (24”/20”)
- 15 Deadlifts (205/135)
- 45 Ab-Mat Sit Ups
- 15 Deadlifts (205/135)
- 45 Ab-Mat Sit Ups
- 15 Deadlifts (205/135)
- 30 Box Jump Overs (24”/20”)
-THEN-
- 800 Meter Run
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Cardio Option: For Time
- 800 Meter Run
-THEN-
- 30 Box Jump Overs (24”/20”)
- 20 Rage Balls (20/15)
- 45 Ab-Mat Sit Ups
- 20 Rage Balls (20/15)
- 45 Ab-Mat Sit Ups
- 20 Rage Balls (20/15)
- 30 Box Jump Overs (24”/20”)
-THEN-
- 800 Meter Run
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Scissor Kicks
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