Murph Jr. Challenges
March 25th, 2021
Q - Murph
Pax: Survivor, Red Velvet, Traverse, Clutch, Bad Wolf, Wedding Singer, Twinkle Toes, Gilbert, Roblox, Murph
Warm-up
Jumping jacks, arm circles, high knees
Mini Challenge 1
.5 Mile run (6 min)
50 Pull-ups (overhead press)
100 Push-ups
150 Squats
.5 Mile run (6 min)
Mini Challenge 2
95 crunches, 60 Russian twists, 25 leg raises
Mini Challenge 3
Pax Choice
Stretch
Legs, arms, butterfly, neck,
3/10/21
Q: Hot Wheels
PAX: Half Pint, Twinkle Toes, Spike, Wedding Singer.FNG Modify, Murph, Hobbit , Ginger Spice
WELCOME FNG Modify!!
10 minute run.
Partner (no touching) lunge run to the tree line and back
11s squats and mountain climbers
2 rounds of
30 crunches
20 bicycle crunches (1,1,2,2)
30 toe touches
20 reverse crunches
If you want to fly, give up everything that weights you down - Buddha
<3 Hot Wheels
Balls
The Q: Curly
The PAX: Volunteer, Smacknally, Muscadine, Heavy J, and Curly
The THANG:
Warm-up of arm circles, side lunges, high knees, butt kickers, and cat/cow stretch
Directions- Everyone does the following workout together, except for one member who runs a lap (30-60 sec. dependent on speed). When the member returns, the group can stop to rest for 10 sec. before moving to the next workout. The next member in rotation proceeds to run a lap and this continues until all 14 movements have been completed. Movements should be done with high intensity/high reps
Movements-
1) 2 Side Steps followed by a Burpee, do this continuously moving from left to right on your mat
2) Alternating butt kickers and high knees while moving up and down the mat. Do one or the other for the length of the mat and so fourth...
3) Bring your heel to your opposite hand, alternating sides
4) Moving/walking plank, do this continuously moving side to side across your mat
5) Jump Rope (choose your style)
6) Alternating high knees, 2 on the left followed by 2 on the right continuously
7) Alternating Oblique high knees (your knee should be lifted to your side plane, as opposed to in front of you, therefore, opening up the hips, engaging your obliques and engaging the glute), 2 on the L and 2 on the R
8) Mountain climbers
9) Jumping Jacks, alternating forward and backward jumps to create a "X" with your feet
10) "Quick feet", running place with alternating moving back and fourth across an imaginary line of your mat
11) High knees with arms extended straight up, alternating every 5 sec. to arms extended out to either side
12) Side step around your mat clockwise, as if making your way around a box, and jump at each "point" of the box. Incorporate a squat as you side step for higher intensity
13) Alternating high knee and fist pump into the sky, opposite sides
14) Jump jacks with a forward kick, alternating legs
End with an "Ab Tabata"
20 secs on, 10 secs off for 4 cycles (1 cycle= 20 sec. of one move, rest, 20 sec. of next move) for a total of 2 min.
planks and crunches
20 secs on, 10 secs off for 2 cycles (1 cycle= 20 sec. of one move, rest, 20 sec. of next move, etc. until you have done all four moves) for a total of 2 min.
big girl sit-ups, heels to the sky, penguins, and spider mans
STRETCH
Q ~ Survivor
Pax ~ Spike, Wedding Singer, Murph, Anchor, Kazoo
Warm Up ~ 5 minute walk/weighted walk/run
5 - 10 - 15 - 10 - 5 reps of each exercise with a lap after each set
Push Ups
Squat with a shoulder press
Jumping Jacks
Crunches
Triceps Extension
Alternating lunge with bicep curl
Burpee
Bicycle Crunch
March 1, 2021
Q: Hot Wheels
PAX: Volunteer, Ginger Spice, Spike,
Wedding Singer, Prosecco, Hobbit, Hurricane, Traverse, Hot Wheels
10 minute walk/run
12 reps x3 sets
Chest press punch up /side
Plank up downs
Chest fly (out and meet over head)
Hammer curls
Skull crushers
10 minute run/walk
16 reps X3 sets
Plank reach through
Climber taps
Cross toe touch
Defenders
