“Last Chance Mini Murph”
25min AMRAP
400m Run
4 Rounds of “Cindy”
*1 Round of Cindy =
5 Pull Ups
10 Push Ups
15 Squats
General Warm Up
3-5min of cardio of choice, followed by…
3 ROUNDS
3 Inchworms with a Push-Up
5 Sit Ups
Specific Warm Up
Get in that good Hinshaw Warm Up!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
“Last Chance Mini Murph”
25min AMRAP
400m Run
4 Rounds of “Cindy”
*1 Round of Cindy =
5 Pull Ups
10 Push Ups
15 Squats
Workout Notes
For those who don’t know, PPF will be programming the workout “Murph” next week for Memorial Day, which will be Workout #1. It is tradition for fitness folks around the country to do this particular workout every year on Memorial Day to honor fallen service members. For more information on the history of Murph, check out this article here.
Today’s workout is a Murph-like creation that is designed as a final test run that should tell you a lot about which version of Murph will be right for you next week.
The main concern with a workout like this is that some folks may do (or try to do) far more reps than their bodies are able to handle! Please think honestly on your fitness level and how you perform on these movements and make a wise and healthy choice for YOU and YOUR BOD!
Running Modifications
400m Run should be ~2:00 of cardio effort. For this particular workout, it doesn’t matter too much if your run takes longer than that, but remember, the more time you spend running, the fewer reps you get of everything else. Ideally, we’d keep that run on the shorter side so we can get in more total rounds. If you are looking for equivalents on another device:
500m Row
1000m C2 Bike
25 Cal Air Bike
1:45 - 2:15 of Jump Rope
1:45 - 2:15 on any cardio device of choice
2:00 of power walking (uphill if you can!)
If you do not have a cardio device and do not want to run…
2:00 of running in place
1:00 of High Knees + 1:00 of Butt Kickers
1:00 of Mountain Climbers + 1:00 of Sit Ups
Do not do burpees! It is too much when paired with the Push Ups!
Pull Up Modifications
Best option today is Body Weight Rows. Be sure to set yourself at an angle where your 5 reps aren’t too difficult. By the end of the workout, you will have done quite a few! Of course, if it works better for you, you can also go with dumbbell bent over rows. Just be sure each arm gets 5 reps!
Push Up Modifications
Go through the push up video and find a variation that works for you! Keep in mind that the push up is the HARDEST part of this workout. Do not be surprised to find yourself breaking up ANY variation of the push up, many, many times. That’s ok and expected! If you are unable to do any convenient push up variation, you can also substitute with 10 Floor Presses or Strict Presses!
Squat Modifications
Everyone should be able to find some sort of squat that works for them in the Air Squat video. However, the NUMBER of reps is very, very high. Don’t be afraid to bring that number down! Maybe 5 or 10 squats is the right number for you!
No Accessory Work
This workout is huge!
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Chest Stretches on Each Side
1-2min of Foam Rolling the Lats
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