For this weeks workout we are doing MURPH on Memorial Monday in honor of our fallen soldiers. Everyone have fun and be safe! Be sure to hydrate!
Day 1: MURPH
Equipment Needed: Weight Vest
Warm-Up: 5 minutes of light jogging or dynamic stretching.
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
For Time.
With our without a 20 lbs weight vest.
Day 2: Back Day EMOM Workout
Equipment Needed: Barbell, Kettlebell, Jump Rope, Rowing Machine
Warm-Up: 5 minutes of light rowing or back stretches.
Lift barbell overhead press: 4 sets of 8 (Choose a challenging weight)
EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.
- Minute 1: 8 Strict Pullups (add weight if needed)
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Lat pulldowns x 10 reps
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Dumbbell press 12 reps
Repeat this circuit until the end of 25 minutes.
Day 3: Chest + Upper Body Day EMOM:
Equipment Needed: Dumbbells, Kettlebell, Jump Rope, Pull-Up Bar
Warm-Up: 5 minutes of arm circles, shoulder stretches, and push-ups.
Lift Bench Press : 4 Sets of 8-10 (Choose a challenging weight)
EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.
- Minute 1: Dumbbell Flys x 10 reps
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Dumbbell Bench Press x 8 reps
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Dips X 10 reps (add weight if needed)
- Minute 6: Pushups x 15-20
Repeat this circuit until the end of 25 minutes.
Day 4: Arms Day EMOM Workout:
Equipment Needed: Dumbbells, Kettlebell, Jump Rope, Resistance Bands
Warm-Up: 5 minutes of arm swings, wrist rotations, and light bicep curls.
Lift Weighted Pullups 4 sets of 8
EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.
- Minute 1: Bicep Curls x 10 reps
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Kettlebell snatches x 10 reps (5 each arm)
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Barbell curls x 8
Repeat this circuit until the end of 25 minutes.
Day 5: Conditioning Day EMOM Workout:
Equipment Needed: Kettlebell, Jump Rope, Running Track or Treadmill
Warm-Up: 5 minutes of jogging and dynamic stretching.
EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.
- Minute 1: Kettlebell Goblet Squats x 12 reps
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Kettlebell Swings x 15 reps
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Hanging Knee Raises x 15
- Minute 6: 20 second sprint row
Repeat this circuit until the end of 25 minutes.
Brands and products I recommend for these workouts :
Crossrope - Best jumprope in the game
Rogue - Squat racks / pull-up bars / benches / kettlebells / weights
Kettlebell kings - Kettlebells