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.

1. Minute 1:  8 Strict Pullups (add weight if needed)
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Lat pulldowns x 10 reps
4. Minute 4: Jump Rope for 30 seconds
5. 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.

1. Minute 1: Dumbbell Flys x 10 reps
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Dumbbell Bench Press x 8 reps
4. Minute 4: Jump Rope for 30 seconds
5. Minute 5: Dips X 10 reps (add weight if needed)
6. 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.

1. Minute 1: Bicep Curls x 10 reps
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Kettlebell snatches x 10 reps (5 each arm)
4. Minute 4: Jump Rope for 30 seconds
5. 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.

1. Minute 1: Kettlebell Goblet Squats x 12 reps
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Kettlebell Swings x 15 reps
4. Minute 4: Jump Rope for 30 seconds
5. Minute 5: Hanging Knee Raises x 15 
6. 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