Here is a great way to modify the Murph workout to make it more accessible. It’s also one of my favorite workouts to do with minimal equipment when you want a sweat and full body burn:

800m run
then 10 rounds of
5 pull-ups or ring rows or dual dumbbell rows
10 push-ups
15 air squats
then 800m run

10 rounds of
5 pull-ups or ring/TRX rows or DB rows
10 push-ups
15 air squats

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

-Keep your feet at shoulder width apart and pointed straight ahead.
-When squatting, your hips will move down and back.
-Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
-In air squats, your hips will descend lower than your knees.

Air squat

Circuit

"Half Murph"

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

"Half Murph"

More workouts from Sarah Herse