Help keep your group healthy and happy!
5
-
6
minutes warming up
23
-
minutes working out
IMO, the Push-ups are the hardester part of Murph, so that's the focus today. Even thought is suppost to be a max effort every round, try to focus on perfect reps rather than speeding through and being sloppy. We'll be doing decifict Push-ups today, which means you're going a tad deeper.
3 Minutes on the clock:
200m Run
6 Pull-ups/10 Singe-arm Supported Bent Over Rows
12 Goblet Squats
in the remaining time max rep Deficit Push-ups
Rest 1 Min
6x
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Run Option
Replace 200m with 1-min Mountain Climbers
No Equipment Option
3 Minutes on the clock:
200m Run
10 Shoulder Taps
15 Air Squats
in the remaining time max rep Push-ups
Rest 1 Min
5x
Have a question? Chat with your coach.
✅ Pull-up Bar or weights for Bent Over Rows
✅ Weight for Goblet Squats
✅ Something to elevated arms for Push-ups
3 Rounds
60-secs High Knees
10 Single-leg Glute Raise (L)
10 Single-leg Glute Raise (R)
10 Deadlifts
5
-
6
minutes warming up
23
-
minutes working out
IMO, the Push-ups are the hardester part of Murph, so that's the focus today. Even thought is suppost to be a max effort every round, try to focus on perfect reps rather than speeding through and being sloppy. We'll be doing decifict Push-ups today, which means you're going a tad deeper.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Pulling Movements
Squatting Movements
Pushing Movements
