PUSH DAY 1. In this one, we have seven exercises that target the chest, shoulders, and triceps. So, let’s get right to it. After a quick five-minute warm-up on the treadmill or StairMaster and a few upper-body dynamic drills like arm circles and cable external rotations, you’ll kick the workout off with your first exercise. The workout was created to honor not only his life, but also all of those who have lost their lives in active service. It is now considered the Memorial Day workout of the day- performed within and even outside of the CrossFit community. Here’s the Murph workout: • 1 Mile run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 Mile run Push-up: uses every push muscle in your body (chest, shoulders, triceps) 2. Bodyweight squat: uses every muscle in the lower body (quads, hamstrings, glutes, core) 3. Bodyweight row: works every “pull” muscle and helps prepare you for a pull-up! 4. Pull-up or chin-up: the best “pull” exercise in history! Beginner Modification: Choose a pull-up bar that is closer to the ground so you can kick up and over the bar. This is a great way to create more body awareness while getting above the bar for negative muscle-ups. 2. Advanced Skin the Cat to German Hang. This has long been a staple in my calisthenics workouts. 2) The movement is similar to a one-two punch in boxing: a horizontal push and a horizontal pull at the same time. Pulling works your back, biceps, rear deltoids, trapezius, and forearms while The push-pull method actually comes from the push-pull-legs workout concept. Here’s the way it normally works: Day 1: Push. Day 2: Pull. Day 3: Legs. However, this is not the way you’ll be using push-pull. You’re going to be using push-pull on the same day, in the same workout. Chest is ‘push’ while back is ‘pull.’. PoDEz.

push or pull workout first