Name: Playbook - Chesaney Kooy - Week 6, Day 5
Uploaded: 2023-02-05T22:06:24.929Z
Duration: 45 min
Description: Week 6, Day 5

For our final workout, we are taking on a modified MURPH hero workout. This is a challenging, but fun one! 

Warm-up (2 Rounds): 

30 sec high knees
30 sec butt kickers 
30 sec soldiers
30 sec squat hold
30 sec push-up to downward dog 
30 sec lunges 


Modified Murph Workout: 
For Time: 

Run 1 mile
100 Push-ups
200 Squats
300 sit-ups
Run 1 mile


*you can go straight through as-is, but two options to break up the movements are: 10 rounds of 10 push-ups, 20 squats, 30 sit-ups or 20 rounds of 5 push-ups, 10 squats, 15 sit-ups. 
**this is a very high-rep and challenging workout. If the number of reps seems unrealistic, set a time cap of 45 minutes (or however much time you have available) and work through as many sets as possible of one of the options above!

2 Rounds:

30 sec high knees
30 sec butt kickers 
30 sec soldiers
30 sec squat hold
30 sec push-up to downward dog 
30 sec lunges

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Increase speed as you feel comfortable

Butt kickers

- Kick your right foot out in front of you and touch your left hand
- Return to standing position 
- Kick your left foot out in front of you and touch your right hand
- Keep both legs as straight as possible

Soldiers

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up
- Press back into a downward dog position 
- Return to starting position

Push-up to Downward Dog

- Roll your shoulder back and keep your chest up high
- Step forward bringing your back knee down until both legs reach 90 degrees
- Step back to the initial position

Standing lunges

Warm-up

Modified Murph Workout: 
For Time: 

Run 1 mile
100 Push-ups
200 Squats
300 sit-ups
Run 1 mile


*you can go straight through as-is, but two options to break up the movements are: 10 rounds of 10 push-ups, 20 squats, 30 sit-ups or 20 rounds of 5 push-ups, 10 squats, 15 sit-ups

- Run at a good pace for you 
- Increase speed and intensity as you progress

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

Modified Murph

Week 6, Day 5

Perfect rest day after a crazy week at the gym! I’m excited to do this with y’all! Trying to get geared up for the spartan in May and with my new found time on my hands, I can incorporate this in my daily activities!

Sarah

Intro to Week 1 + Mindset

Week 1, Day 1

Week 1, Day 2

Week 1, Day 3

Week 1 - Tip for Success

Week 1, Day 4

Week 1, Day 5

Week 6, Day 5

More workouts from Chesaney Kooy