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: Sunday, November 8th, 2026
Group Dynamic Warmup:
- Glute Bridge – Hip thrust tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Min per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 5 Deadlifts (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: For Time
5 Rounds
- 300 Meter Med-Ball Run (20/14)
- 9 Deadlifts (205/135)
- 5 Strict Handstand Push Ups
*Strict Handstand Push Up Scaling Options:
- Scale reps or distance with ab-mats
- Plyo Box HSPU (5 Reps per round)
- Hand Release Push Ups (9 Reps per round)
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Cardio Option: For Time
5 Rounds
- 300 Meter Med-Ball Run (20/14)
- 18 Rage Balls (20/15)
- 5 Strict Handstand Push Ups
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Core: 4 Rounds
- 15 V-Ups
- 30 Bicycle Crunches
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