What a great time of year for Murph Workout in the Park! Well, really any time of year is good for a Murph Workout in the Park! I remember doing Murph in Seattle parks several times a year when I first got into CrossFit and wasn’t training at a gym regularly.
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Warm up
30 hug yourself’s (arms wide as you can, then hug yourself)
30 trunk/upper body rotations (plant your feet and rotate only your upper body as far as it wants to go each direction, letting your arms flop around)
30 arm circles forward and backwards
30 banded external rotations (each arm)
30 banded pull-a-parts
30 air squats
30 toes touches / hip hinges to get the hamstrings firing and back warmed up
Do your burpees 🙂
2 easy rounds of:
200m run
10 DB bent over rows OR pull-ups
10 push-ups
10 air squats
Park Workout
1 mile run
Then…
20 rounds of:
5 strict pull-ups
10 push-ups
15 air squats
Then…
1 mile run
Links you should know about
- Guide to the best at-home gym setup
- 2 free weeks of the Get Better project
- Watch full workout on YouTube