3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
3x Rounds
1:00 DB Alt Arm Snatch
1:00 Burpees (slow-ish pace)
1:00 V-ups
1:00 Air Squats
1:00 200m Run
1:00 Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
12:00 CHIPPER
50x Double Unders or 100x Single Unders
40x RKBS (54/36) or Odd Object Goblet Squat
30x Burpees
20x Box Jumps 24”/20” or Step Ups
10x Clean & Jerk 115#/85# or 20x Push-ups + :20 sec Handstand Hold
12:00 CHIPPER Bodyweight Version
50x Double Unders or 100x Single Unders
40x Squat Jumps
30x Burpees
20x Step Ups
20x Push-ups
:20 sec Handstand Hold
Rest as needed…
‘ABS ATTACK’
2x 1:00 side plank (1x each side)
Rest :30 sec between sets
2x 1:00 one arm weighted plank (1x each arm)
Rest 1:00 between sets
3×12 v-ups
Rest as needed between sets
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
1:00 Each
Couch Stretch (on both sides)
Three-points touch (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
15:00 AMRAP
5x Burpees
10x Walking Lunges
15x Sit Ups
20x Air Squats
Then
Easy pace jog or walk ~1 to 2 Miles
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Here’s a challenge for you.
I know how discouraging it is to try to get healthy.
The frustration…
The disappointment…
The embarrassment…
It keeps most people from even TRYING.
That’s why I created this TOTALLY free 5 Day Get Moving Challenge.
It’s designed to help you get started on your HEALTHY journey…
…in just 5 days.
Every day, you’ll receive a simple exercise that anyone can do AND an encouragement to actually do it!
It’s simple, yet if you’re consistent you’ll be amazed…
It’s time to stop wanting to be healthy and start MOVING!
So will you join me? Will you let me help YOU grow in health? It would be my privilege.
If you’re IN On This Challenge just signup below with your email address!
If you have ANY questions about this, let me know. I’m here to help you coach@warriormindset.us
Gene Crawford is a designer/artist with over 2 decades of experience in the industry (Ugh!?!) with a degree in Graphic Design.
He has overseen the design and architecture of hundreds of web sites and applications through his business at Period Three.
An active member in the design community, he co-founded SOCO, he has created and produced; UnmatchedStyle, RefreshColumbia and the Converge conference as well as BD Conf, President of AIGA South Carolina for almost 10 years and was the longest running monthly columnist for Net Magazine.
Gene co-owns a gym Workhorse Fitness in downtown Columbia, SC. He has started an online coaching business; Warrior Mindset, is a CrossFit coach, 2nd Degree Blackbelt in Karate, a practitioner of Jiu-Jitsu and Martial Arts Instructor.
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
800m Run
Rest 3:00…
400m Run
Rest 2:00…
200m Run
10:00 AMRAP
10x Air Squats
10x Hand Release Push-ups
10x V-ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Get ~10:00 of Mobility https://warriormindset.us/mobility-recovery/
‘Furiosa’
Beginner 3x Rounds
Intermediate 5x Rounds
Advanced 7x Rounds
20x Mountain Climbers (2x=1)
10x Push-ups
2x Raised Leg Push-ups
20x Left+Right Punches (Shadow boxing)
20x Air Squats (with your guard up)
10x Burpees
10x Alt Raised Leg Glute Bridges
10x Sit-ups
10x Leg Lifts
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
4x Rounds
15x Goblet Squats AHAP#
10x Renegade Rows 2xDB ~20#/35#
20x KBS AHAP#
3:00 Rest
3x Rounds
100x Jump Rope or 400m Run
10x Sit-Throughs
Bodyweight Version
4x Rounds
15x Sit-ups
10x Burpees
25x Air Squats
*Rest & 2nd Part remains the same.
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
‘THE 300’
30x Burpees
30x Thrusters 45#/35# Bar
30x Sit-Ups
30x Lunges
30x Push-ups
30x RKBS AHAP#
30x Box Jumps / Step Ups (20″)
30x Sumo KB High Pulls AHAP#
30x Lateral Jump-Over-Bar
30x Squats
‘THE 300’ Bodyweight Version
30x Burpees
30x Squat Jumps
30x Sit-Ups
30x Lunges
30x Push-ups
30x Mountain Climbers
30x Broad Jumps
30x V-ups
30x Lateral Line Hops
30x Squats
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
‘CORE SMASH’
3x Rounds (Perform for quality)
:30 Side Plank (each side)
10x V-ups
1:00 Forearm Plank
10x V-ups
1:00 Hands “Push-up” Plank
1:00 REST
FINISHER
1.5 Mile Run/Jog/Walk
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
Part 1 – 3x Rounds
10x Hang Cleans 95#/65# / KB Swings / Squat Jumps
10x Push-ups
10x Burpee Over Bar / Line Hops
Rest 2:00
Part 2 – 3x Rounds
10x Push-press 95#/65# / :20 Handstand Hold (or Max Hold)
10x V-ups
10x Jump Over Bar w/Squat / Line Hop w/Squat
Rest 2:00
Part 2 – 3x Rounds
10x Walking Lunges (each side)
10x Push-ups
10x Sit-ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
The Murph WOD is a hero workout named after Navy Lieutenant Michael Murphy,” explains Blake Shutterly, a CrossFit coach at Neo Fifth in NYC. … The CrossFit Murph workout itself consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done consecutively.
Known as a Hero WOD (WOD = workout of the day), Murph was first posted on August 18, 2005, and is completed every year on Memorial Day by CrossFitters and Navy SEALs alike.
Complete the following movements for time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
… in a 20-lb. weight vest or body armor
According to CrossFit, this workout was one of Murphy’s favorites. He’d named it “Body Armor,” though it was renamed as Murph in his honor.
https://www.cnn.com/2019/05/27/us/memorial-day-murph-challenge-trnd/index.html
Do you have to do Murph in order?
First, there’s two methods of finishing Murph. While you have to start and finish with a 1 mile run, the 100 pull-ups, 200 push-ups, and 300 air squats can either be done in order, or partitioned. … The other variation about Murph is that it’s performed either with a weight vest, or without.
What is the fastest Murph time?
36:42 – What the what?
The fastest female time registered for Murph is 36:42 by Kari Pearce. The fastest male time registered for Murph is 34:38 by Josh Bridges.
Did Michael Murphy do Murph?
Murph is a popular workout created by CrossFit in memory of Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005. Known as a Hero WOD (WOD = workout of the day), Murph was first posted on August 18, 2005, and is completed every year on Memorial Day by CrossFitters and Navy SEALs alike.
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
5x Rounds :20 work :10 rest
Goblet Squats AHAP#
Burpees
DB Alt Snatch AHAP#
V-ups
Flutter Kicks
Bodyweight Version
5x Rounds :20 work :10 rest
Lunges
Burpees
Jumping Jacks
V-ups
Flutter Kicks
Barbell Version
5x Rounds :20 work :10 rest
Front Squat 95#/65#
Burpees
Push Press 95#/65#
V-ups
Flutter Kicks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
3x 5:00 Rounds (15:00)
10x DB/KB Single Arm (L) Thruster #AHAP
10x DB/KB Single Arm (R) Thruster #AHAP
10x V-ups
200m Run or 75x Jump Rope Singles
*Rest remainder of time left in 5:00, if you’re not finishing under 5:00, rest for 2:00
**Use a DB/KB weight you can complete 10x unbroken with
**This WOD is a sprint, so get after it… 🙂
Bodyweight Version
3x 5:00 Rounds (15:00)
20x Air Squats
:30 Plank Hold
10x V-ups
200m Run or 75x Jump Rope Singles
Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
(Tabata = 8x Rounds of :20 work :10 rest)
Tabata 1: Ground to Overhead w/Plate AHAP#
Tabata 2: Alt Legs V-up
Tabata 3: OH Plate Lunges AHAP#
Tabata 4: Box Jumps or Step-Ups
Tabata 5: Double Unders or Singles
Bodyweight Only Version
Tabata 1: Jump Squats
Tabata 2: Alt Legs V-up
Tabata 3: Walking Lunges
Tabata 4: Alt Push-ups & Planks
Tabata 5: Jumping Jacks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
12:00 AMRAP
10x Reverse Lunge to OH Press DB/KB #AHAP
10x Hand Release Push-ups
20x Skaters (side to side hops/skips)
Then…
2x DB’s #AHAP
4×10 Weighted Split Squats/Lunges (2x per side)
4×10 Strict/Shoulder Press (2x per side)
4×10 Floor Press (2x per side)
FINISHER
3 Point Plank Row 2x(each arm) x10 w/DB/KB/Whatever you got
2×10 V-ups
2×1:00 Single Leg Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
1:00 Couch Stretch (on both sides)
:30 Three-points touch (on both sides)
:30 Forward stretch (legs together)
:30 Forward Stretch(legs apart)
1:00 Plank Hold
1:00 Wall Sit
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
‘Medusa’s Challenge’
10x Rounds
3x V-ups
6x Squat Jumps
9x Hand Release Push-Ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Or F.E.A.R. or False Expectations Appearing Real…
How do you manage your own fear?
How do you utilize fear?
How do you conquer fear?
These are questions we ask ourselves… What do you do?
How do I define fear? It’s when I’m visualizing a future event that hasn’t even happened and it’s impacting how I think and feel in the present.
Tony Blauer
20x Burpees (or 10x Up-Downs)
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
4x Rounds :30s Work / :30s Rest
R arm DB Thruster
L arm DB Thruster
Alternating Single Arm Devil’s Press with DB
Goblet Squat with DB
1:00 REST
*Lots of planned rest in this WOD – so get after it when it’s time to work…
Go lighter than you think you should on the DB’s
Bodyweight Version
6x Rounds :30s Work / :30s Rest
Air Squats
Plank Hold
Air Squats
Wall Sit
1:00 REST
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
3x Rounds
:30 Plank
:30 Wall Sit
20x Toe Touches
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
20:00 EMOM
Minute 1: 20x Ground to Overhead Plate 35#/25#
Minute 2: 10x Burpees
Minute 3: 12x Goblet Squats AHAP#
Minute 4: Rest
Bodyweight Version
Minute 1: 20x Air Squats
Minute 2: 10x Burpees
Minute 3: 15x Sit-ups
Minute 4: Rest
Barbell Version
Minute 1: 10x Clean & Jerks 95#/75#
Minute 2: 6x Burpees over Bar
Minute 3: 10x Push Press 95#/75#
Minute 4: Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
1:00 Plank
10x Push-ups to Down Dog
15x Toe-Touches
6x Runner Stretch w/Rotation (3x each side)
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups w/Plate 25#/10#
1:00 Step-ups
1:00 RKBS #AHAP (Swing what you got!)
1:00 Goblet Squat #AHAP (KB/DB/Odd object)
1:00 Rest
Bodyweight Version
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups
1:00 Step-ups or Jump Squats
1:00 Wide Stance Toe Touches
1:00 Burpees
1:00 Rest
Barbell Version
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups
1:00 Push-press 95#/65#
1:00 Power Cleans 95#/65#
1:00 Burpee Over Bar
1:00 Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Tabata (8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
12:00 AMRAP
15x Air Squats
9x V-ups
3x Burpees
*Every 2:00, starting on the 0: 24x Line Hops
FINISHER
3x Rounds
10x Weighted Split Squat/Lunge (AHAP# KB/DB/Odd Object)
10x Unweighted Split Squat/Lunge
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
10:00 of Mobility
Examples:
Aductor Stretch
Banded Stretches
Couch Stretch
IT Band
Pigeon Pose
5x Rounds
:30 work; :30 rest
Plank
Mountain Climbers
Leg Levers
2:00 REST Then…
4x Rounds
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
1:00 REST
*Do the first set on right side, 2nd set on left side, etc…
Bodyweight Version
4x Rounds
:20 Seconds Single Arm Plank Hold (3pt hold)
:20 Seconds High Position (push-up) Plank Hold
:20 Seconds Max Push-ups
1:00 REST
*Do the first set on right side, 2nd set on left side, etc…
FINISHER
1 mile run/walk
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
10:00 of Mobility
Examples:
Banded Stretches
Lacross Ball – Glute
Lacross Ball – Hamstrings
Pigeon Pose
21-18-15-12-9-6-3 (For Time)
Russian KB Swings
Push-ups
Bodyweight Only Version
21-18-15-12-9-6-3 (For Time)
Air Squats
Push-ups
FINISHER
2:00 Max Reps Sit-ups
2:00 Rest
2:00 Plank (do the best you can, accumulate the time in plank)
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
10:00 of Mobility
Examples:
Banded Stretches
Lacross Ball – Glute
Lacross Ball – Hamstrings
Pigeon Pose
“ZACHARY TELLIER” Hero WOD
(https://wodwell.com/wod/zachary-tellier/)
For Time
10x Burpees
10x Burpees
25x Push-Ups
10x Burpees
25x Push-Ups
50x Lunges
10x Burpees
25x Push-Ups
50x Lunges
100x Sit-Ups
10x Burpees
25x Push-Ups
50x Lunges
100x Sit-Ups
150x Air Squats
Scaled Down Version = Cut all reps in half.
Complete the work in the order written, starting each new segment with the 10 Burpees.
Take your time with this workout, even if it takes you 1.5 hours to complete it. Keep going. But rest when and where you need to rest during it.
As always, if it hurts, know the difference between a workout hurt, and an injury hurt. If it’s injured or getting injured stop.
Score is the time it takes you to complete all the repetitions; 650 reps in total.
(IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern
Intermittent fasting is not a diet. It is a timed approach to eating. Unlike a dietary plan that restricts where calories come from, intermittent fasting does not specify what foods a person should eat or avoid. Intermittent fasting may have some health benefits, including weight loss, but is not suitable for everyone. https://www.medicalnewstoday.com/articles/324882
16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours. https://www.medicalnewstoday.com/articles/327398
There are two main ways to adopt intermittent fasting into your life, Mattson said:
When people are fasting, they are slowly burning through the glucose stored in their liver, Mattson explained. The liver holds about 700 calories of glucose. https://www.webmd.com/diet/news/20191226/intermittent-fasting-diet-could-boost-your-health#1
10:00 of Mobility
Examples:
Banded Stretches
Couch Stretch
IT Band
Pigeon Pose
WOD
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Squats
Burpees
Into…
1/2 Mile Run
Bodyweight Only Version
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Jump Squats
Burpees
Into…
1/2 Mile Run
Barbell Version
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Thrusters 45#/35#
Burpees Over Bar
Into…
1/2 Mile Run
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
