Let's get after it this week for Independence Day! Thank you to all that have served. We will be doing MURPH on Thursday for Independece Day.

 

Day 1: Legs

Equipment Needed: Kettlebells, jumprope, dumbbells 

Warm-Up: 5 minutes of light jogging or dynamic stretching.

 

8X4 Heavy barbell or dumbbell squats

 

EMOM 25 Min (5 Rounds)

1. Minute 1:  8 Goblet squats 
2. Minute 2: Jump Rope for 30 seconds     (double unders if you can)
3. Minute 3: Dumbbell Bulgarian split squats x 10 reps
4. Minute 4: Jump Rope for 30 seconds (double unders if you can)
5. Minute 5: Devils Press 12 reps (Go Heavy) 

 

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 30 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 overhead press 12 reps 
6. Minute 6: Dumbbell Rows X 10

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: MURPH Workout:

Equipment Needed: Bodyweight or 20lb weight vest

Warm-Up: 5 minutes of dynamic stretching.

 MURPH: 

1 mile run

100 Pullups

200 Pushups 

300 Bodyweight squats 

1 mile run 

For time. 

Have fun and hydrate! 

 

  

 

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 Snatches 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