60 Minute AT-HOME MURPH WORKOUT! đ„Burn 700 Calories!* đ„Sydney Cummings
Video
Description
The MURPH workout is dedicated to Lt. Michael Murphy and all the service men and women who have paid the ultimate sacrifice for our freedom. I dedicate this workout also to my favorite service member, my little brother Zac, who was a marine. Thank you for being the truest example of strength to me! I have missed you every day since you passed and I will continue to work hard and love others in your honor!
I hope the modifications I have made to this workout will help make a HERO WOD accessible to everyone whether they have access to a Crossfit box or gym for pull-ups or not. Most importantly I hope it gives you a workout that you can dedicate to someone special and that it gives you the opportunity to sweat with a bit more passion and heart throughout our workout today as you honor them.
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I’m so glad you are here spending this time with me to work hard and honor Lt. Michael Murphy and all the service men and women who have served our country in the armed forces! We will start with 8 minutes straight of cardio switching between 4 different exercises for a minute each. Then we will move into the strength portion of the workout. Because the original MURPH workout has 100 pull ups the back/pulling exercises will be our shortest interval with 30 seconds of work. The second exercise in the original MURPH workout is 200 pushups and we will be completing chest/pushing exercises for 45 seconds. The 3rd exercise in the MURPH is 300 squats and we are going to be performing variations of the squat for 60 second intervals. Because we have no way to accomplish the same amount of reps in the same amount of time I have designed the workout this way and I hope you will find a way to honor any service man or woman who you hold close to your heart with this workout. Share this workout with a friend and I can’t wait to work hard with you!
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Equipment I use on my channel:
SPRI Dumbbells
Sliders:
Yoga Mat:
Wood Plyo Box:
Mini Bands
Resistance Bands for pullups/stretching:
Wide glute band that doesnt roll up
CAP Kettlebell:
Tough Foam Roller
Softer Foam Roller
*Activity Tracker:
*Please take note that calories burned vary for every individual depending on multiple factors (e.g. age, body weight, heart rate, height, effort intensity, etc). Any slight variation in any of these factors can dramatically alter the amount of calories you burn. I calculate all of my calories using an Apple Watch 4 with the High Intensity Interval Training Workout application and I am 28 years old, 5â8â, and weigh 145 lbs so you can use my few factors as well as my intensity level to gauge yourself.
In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer is Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelorâs degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!
LEGAL DISCLAIMER:
All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual’s specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings.
You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.
