OK, this workout is no joke and not for beginners.
This is one of our favorite combo circuits where we focus on the following types of exercise groups: Upper-body push, upper-body pull, legs, abs and full-body movements. This one is a mix of a circuit and a max rep set of the pull, push, leg, full body and abs are done to your wishes.
Pull, push, legs, abs, full-body max rep sets exercise circuit:
Max rep sets of first three (Murph workout*) -- then “rest” with abs/full body each set:
- Pull = pull-ups 100 reps
- Push = push-ups 200 reps
- Legs = air squats 300 reps
- Abs of choice 50
- Full-body exercise of choice: options include deadlift, hang clean, power clean, push press, kettlebell swings, etc. … Heavy or light moderate rep sets. 5-10 reps of these full-body exercises.
- Keep doing sets of the circuit until you complete the 100, 200, 300 requirement.
- But after every 200 reps completed of the top three (Murph), do a five-minute Tabata interval on the bike, rower or elliptical (20 seconds fast/10 seconds slow).
- You are done with the cycle of push, pull, full, legs, abs when you complete the 100, 200, 300 reps and having completed 3 x 5-minute Tabata intervals.
Cardio workout to complete the day
- Swim: 500-meter warmup
- 5 x 200-meter swim
- Swim with fins 500 meters
Or ruck four miles if you prefer.
*For those who do not know, the Murph Workout is named after Lt. Michael Murphy, U.S. Navy SEAL KIA and Medal of Honor recipient. The Murph is a popular CrossFit workout. This is our modified version.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to firstname.lastname@example.org.
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