Full Body "AT-HOME MURPH" Workout | STF - Day 16
Welcome to Day 16 of Summertime Fine! Let's kick off WEEK 4! Grab your May program calendar here! https://shop.royalchange.fit/products/summertime-fine-tier-1-may-2024-workout-stretch-calendar
This workout is an at-home attempt to honor Memorial Day and Lt. Michael Murphy by providing the best at-home MURPH workout. The original hero WOD is usually done in a gym with a pull up bar but I wanted to make the motions available to those that can't make it to a gym. Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005. Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.
I also wanted to link the podcast that I was featured on hosted by Marcus Luttrell, the Lone Survivor of the mission Lt. Michael Murphy was a part of. https://teamneverquit.com/podcast/sydney-cummings/
For the ultimate STF experience, join the Sydney Squad for nutrition guidance, accountability, and lives with me to help you in your journey! https://www.royalchange.fit/sydneysquad.html
Make sure you give the video a thumbs up, comment, and subscribe to the channel!
We will work for 2 rounds of 45 seconds of work for every exercise and the workout will be broken up into 5 sections: cardio, pull, push, squat, and cardio. The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position.
Exercises:
Jumping Jacks
Knee Tap Skips
High knees
Butt Kicks
Bent Rows Left
Bent Rows Right
Chest Press
Push Ups
Chest Fly
Front Squat
Squat Right leg
Squat Right leg
Bodyweight Squats
Jumping jacks
Skips with knee taps
High knees
Butt Kicks
#fullbodyworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
SHOP AND PROMO CODES:
Royal Change Merchandise: https://shop.royalchange.fit/collections/products
Shop my outfits: https://liketk.it/4hTwD
Sydney Squad community: https://www.royalchange.fit/sydneysquad
GHOST supplements discount code “SYDNEY” saves you 20% https://www.ghostlifestyle.com/
Amazon Store: https://www.amazon.com/shop/sydneycummings
LET'S STAY CONNECTED:
Instagram: https://www.instagram.com/sydneycummings_
TikTok: @sydneycummings_
Fan Page: https://www.facebook.com/sydneycummingsfitness
Twitter: https://twitter.com/sydneycummings_
Website: https://www.royalchange.fit
00:00 Introduction
00:45 Warm Up
02:45 Cardio (1 mile run replacement)
11:15 Rows (100 Pull Ups replacement)
15:44 Chest Press, Push Ups, Chest Fly (200 Push Ups Replacement)
22:15 Front Squats, Single Leg Squats, BW Squats (300 Squats Replacement)
30:44 Cardio (1 mile run replacement)
38:45 Cool Down and Motivation
Видео Full Body "AT-HOME MURPH" Workout | STF - Day 16 канала Sydney Cummings Houdyshell
This workout is an at-home attempt to honor Memorial Day and Lt. Michael Murphy by providing the best at-home MURPH workout. The original hero WOD is usually done in a gym with a pull up bar but I wanted to make the motions available to those that can't make it to a gym. Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005. Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.
I also wanted to link the podcast that I was featured on hosted by Marcus Luttrell, the Lone Survivor of the mission Lt. Michael Murphy was a part of. https://teamneverquit.com/podcast/sydney-cummings/
For the ultimate STF experience, join the Sydney Squad for nutrition guidance, accountability, and lives with me to help you in your journey! https://www.royalchange.fit/sydneysquad.html
Make sure you give the video a thumbs up, comment, and subscribe to the channel!
We will work for 2 rounds of 45 seconds of work for every exercise and the workout will be broken up into 5 sections: cardio, pull, push, squat, and cardio. The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position.
Exercises:
Jumping Jacks
Knee Tap Skips
High knees
Butt Kicks
Bent Rows Left
Bent Rows Right
Chest Press
Push Ups
Chest Fly
Front Squat
Squat Right leg
Squat Right leg
Bodyweight Squats
Jumping jacks
Skips with knee taps
High knees
Butt Kicks
#fullbodyworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
SHOP AND PROMO CODES:
Royal Change Merchandise: https://shop.royalchange.fit/collections/products
Shop my outfits: https://liketk.it/4hTwD
Sydney Squad community: https://www.royalchange.fit/sydneysquad
GHOST supplements discount code “SYDNEY” saves you 20% https://www.ghostlifestyle.com/
Amazon Store: https://www.amazon.com/shop/sydneycummings
LET'S STAY CONNECTED:
Instagram: https://www.instagram.com/sydneycummings_
TikTok: @sydneycummings_
Fan Page: https://www.facebook.com/sydneycummingsfitness
Twitter: https://twitter.com/sydneycummings_
Website: https://www.royalchange.fit
00:00 Introduction
00:45 Warm Up
02:45 Cardio (1 mile run replacement)
11:15 Rows (100 Pull Ups replacement)
15:44 Chest Press, Push Ups, Chest Fly (200 Push Ups Replacement)
22:15 Front Squats, Single Leg Squats, BW Squats (300 Squats Replacement)
30:44 Cardio (1 mile run replacement)
38:45 Cool Down and Motivation
Видео Full Body "AT-HOME MURPH" Workout | STF - Day 16 канала Sydney Cummings Houdyshell
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