Help keep your group healthy and happy!
6
-
7
minutes warming up
20
-
28
minutes working out
The last of our Monday Murph Prep. The run paces should be uncomforable, almost a sprint, but NOT 100 percent max efffort - about 85% effort. The weights on the Renegade Rows and Front Squats should be heavy, yet mostly unbroken.
6-8-10-8-6
Renegade Rows, total
100m Run after each round
6-8-10-8-6
Diamond Push-ups
100m Run after each round
6-8-10-8-6
Front Squats
100m Run after each round
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 Equipment/Run Option
4-6-8-10-8-6-4
Shoulder Taps, per side
30-seconds Mountain Climbers after each round
4-6-8-10-8-6-4
Diamond Push-ups
30-seconds T-jumps after each round
4-6-8-10-8-6-4
Air Squats
30-seconds Speed Skaters after each round
Level-up Option🔥
Option to perform run with a weight vest or medicine ball.
Have a question? Chat with your coach.
✅ Weight for Renegade Rows
✅ Weight for Front Squats
30-sec each
Cobra Air Squats
Jumping Air Squats
Rotational Plank + Reach
4x
6
-
7
minutes warming up
20
-
28
minutes working out
The last of our Monday Murph Prep. The run paces should be uncomforable, almost a sprint, but NOT 100 percent max efffort - about 85% effort. The weights on the Renegade Rows and Front Squats should be heavy, yet mostly unbroken.
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.
