Category: Fitness Challenge Weekly

Hello Everyone,

Another Week of Terrible Tuesday! You can do this one outside or in a gym.  If you have a treadmill it’s adaptable. I did this with my buddy Nash the first time and then I had to do it again to prove to myself that it wasn’t a one off thing so I upped the game. I MADE IT!! 🙂

You can adapt this with a kettle bell, a Barbell, a Dumbbells or your body weight.

Body weight is a little more active and will actually work you harder in my own opinion because you have to do a donkey kick up to handstand push up.

Anyways I’m getting ahead of myself….

The only exercise today is Snatch to press (easy) for 120 reps (not so easy).You must do it continuously without stopping.  Your probably like he couldn’t do that but I did and I have people I did it with.

Here is the deal, how I upped my game is the following:

You pick a weight that’s appropriate to you.  If you can believe it, I’m a small guy like 140lbs and only 5’5″ so I picked 80lbs to do this with which to some isn’t every much.

You must not stop…push through the pain and it’s all in your head.  Once you hit 60 you will feel better then ever and the rest will be a piece of cake.

But if you stop… you must run 200m (around the block, on the treadmill at the highest speed, or shuttle sprint the gym;  do whatever and find a way). You must IMMEDIATELY RETURN to the snatch to press!

If you noticed, the more you stop the harder this will become because your exerting a lot more energy sprinting around the block or whatever you chose.  I stopped 4 times so I was pretty dead afterwards…

Finally back to body weight; for those of you that don’t do this in this way or do not understand how I describe it, you can look it up on youtube. I hope the rest of the followers can understand how I explain it and I hope I can explain it clearly enough for you 🙂

Note: I had a brick wall behind me when I did this so if you have drywall your going to have to kick high so you don’t put a whole in the wall.

Step 1:

Start your hands and legs shoulder width apart by your side.  The first exercise is a donkey kick up which is like half a burpee.  Start off by placing your hands on the floor in front of your feet and normally you would kick them back behind you on the ground and do a push up (half of your burpee) but instead of kicking your feet back behind you on the ground, this time your going to kick them up high in the air like a horse or donkey when it bucks.

Step 2:

Once you have kicked up in the air, you should land your feet on the wall or structure behind you.  You will have your hands still on the ground in front of you but your body will be on an angle. Hopefully that angle is 45 degrees to almost 80 degrees upright. The is based on your comfort and strength ability.  You will finish the movement by doing a hand stand push up (like shoulder press) and walk down the wall or jump off the wall to the ground and stand up to start again.

If you don’t know how to do a snatch and press; please feel free to ask me or youtube has a lot of great beginner clips of the motion.  So you visual learners can see for yourselves.

Good luck everyone!! This is a hard workout…I suggest that you don’t do body weight for your first time.  Try and borrow some weights or fill water bottles with sand etc for beginners.

Hey Guys/Gals,

I did a great few workouts with my buddy Nash and here is what I combined at the gym/field.

1 mile run fast…try under 6 minutes

25 – 8 count body builders

50 – pull ups with as few rests as possible

100 – 4 count flutter kicks

25 – double leg lift

50 – push ups with as few rests as possible

50 – air squats arms above head

100 – 4 count mountain climbers

25 – chin ups

1 mile run under 8 minutes

AND REPEAT!!! YES… Best of luck

Took me 1h…like to keep it quick and painful 🙂

Hey Everyone,

Sorry I was a little late on delievery this week, it’s been extremely busy with workouts, work and training.  But like they say in the army or law enforcement “that’s no excuse”.  Here it is and it took me awhile to actually do this one.  It’s challenging for sure.  It’s about 1h40.

They say to try and keep things under 1h for maximum calorie burn to strength but I couldn’t pump it out fast enough. My heart rate was just really high.

2 sets of 50reps each exercise in each block of 3 with 400m sprint or row. 

You will need a set of dumbbells! I used a couple 20lbs, 25lbs and 35lbs

1. Push up – rise – Lateral Archer Push up – All of that counts as 1 rep (on a dumbbell)
2. Narrow Squats (Goblet style) – Active Rest but pump them out with pace (with dumbbell)
3. 10 Count Body Builder : Hands down to plank – push up – row x2 – open legs/close legs – stand up with jump to calves (with a dumbbell)

400 m sprint fast and hard ( DON’T BRING DUMBBELL 🙂

1. Lunges to press – each leg and then press counts as 1 rep
2. Bicep curl to press – active recovery but pump them out with pace
3. seated squat position with lateral skaters side to side (25 each side)

400m sprint fast and hard

1. Mountain climbers – 4 count if you can
2. Leg lever with hip up at 90 degrees
3. Flutter kicks – 4 count if you can

400m sprint fast and hard – REPEAT if you can!!!

So a lot of military do the Murph Test used by Navy Seals and different fitness organizations like CrossFit.

I usually try to do it every couple of months because its a good fitness gear thats challenging for any level. You can do it all in one shot or broken down into sections.

Mr. Murphy is a tank by the way!!

Basic Murph

1 mile run

100 pull ups

200 push ups

300 squats

I personally can’t do each one all in one shot so I break it down:

5 – 7 pull ups for 20 sets

10 push ups for 20 sets

15 squats for 20 sets

After that you have another 1 mile run to finish it off.

Now the kicker, it all has to be down with a 25 – 35 pound weighted vest!! Lastly, it has to be finished in 1h10 minutes I believe.

Right now I do it with a 30 lb weighted vest and I also do the entire thing under 1h.  But my personal goal is to try and get to the point where I can execute all the exercises as a group not broken down as shown.

This would be a good fitness gauge for you to try.  Break it down into sections like it is shown or do let sets to start.  To all my fellow Army, you guys are truely machines with grit of steal!!!

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