Some of these workouts are for beginners and some are for more advanced levels. Most of them can be made easier by just slowing down the pace they are completed at. I have tried all of these and can tell you that they are genuine and are not for the faint at heart. Enjoy!

The Murph workout: Advanced

  • Focus: full body
    • 1 mile run
    • 100 Push-ups
    • 200 Sit-ups
    • 300 Squats
    • 1 mile run
  • Goal is to complete this workout as fast as possible

Besides the 1 mile runs, the other exercises can be completed in sets such as 10 sets of 10 push-ups, 20 sit-ups, and 30 squats. Make it easier by doing more sets of less reps and by taking more time in between sets.

The Michigan: Advanced

  • Focus: cardio
    • 400 meters warm up jog
    • 1600 meters- run as fast as possible while keeping a consistent pace (best average)
    • 400 meters light jog
    • 1200 meters best average
    • 400 meters light jog
    • 800 meters best average
    • 400 meters light jog
    • 400 meters best average- should be as fast as possible
    • 400 meters cool down

Difficulty is determined by your individual pace but try to push yourself

Plate Workout: Moderate

  • Focus: Full Body
    • 10 burpees with overhead press
    • 15 bent over rows
    • 20 overhead press
    • Lunge 50 yds
    • 30 sit-ups holding plate
    • 35 push-ups on plate
    • 40 sec steering wheel
    • Repeat 3 times
      • Beginner- 10-25 lb plate
      • Moderate- 35 lb plate
        • Advanced- 45 lb plate

Make easier by taking time between sets and by using a lighter weight plate.



30/60s: Moderate

  • Focus: Cardio
    • 30 second full sprint
    • 60 seconds
    • Repeat 10 times or more

Tabata: Moderate

  • Focus: Depends on what exercise you choose to perform
    • 20 seconds performing intense exercise
    • 10 seconds rest
    • Repeat as many times as wanted (recommended 8)


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