Help keep your group healthy and happy!
3
-
4
minutes warming up
13
-
15
minutes working out
I figured you might've missed some of those Murph movements, so I'm throwing them in with a few Clean variations. Use weights on the Cleans that will challenge you. It should NOT be unbroken, it should feel difficult and barely doable.
Do this workout live with an attentive and entertaining coach!
Buy-in
30 Hang Power Cleans
AMRAP 6 Minutes
5 Pull-ups/Pendlay Rows
10 Push-ups
15 Air Squats
Buy-out
30 Hang Squat Cleans
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 Option
Buy-in
50 Jumping Squats
AMRAP 6 Minutes
5 Chair Dips
10 Push-ups
15 Air Squats
Buy-out
50 Jumping Squats
Have a question? Chat with your coach.
✅ Weight for Cleans
✅ Pull-up bar or weight for Pendlay Rows
10 Slow motion Push-ups
20 Slow motion Air Squats
30 Slow motion Mountain Climbers
3
-
4
minutes warming up
13
-
15
minutes working out
I figured you might've missed some of those Murph movements, so I'm throwing them in with a few Clean variations. Use weights on the Cleans that will challenge you. It should NOT be unbroken, it should feel difficult and barely doable.
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.
