MURPH Virtual Training: Weeks 1 & 3

MURPH TRAINING WEEK 1  (NOT APRIL FOOLS!)

Today begins our weekly workout routine designed to get us ready for the version of The MURPH workout you decided to conquer! Our main goal is to provide families a fun and safe exercise program that they can perform together. Try to let this be part of a morning routine, a break between home schooling classes, or an end of the day fun outdoor activity. It is designed to be done with little to no equipment in 30 minutes or less. This program can be modified to each individaul's fitness level. If you have any questions please let us know at INFO@TrinityPTnola.com. Please like our Facebook and Instagram pages and let us know how you are doing with your programs! We would love to see some pictures of families training together! 

Listed below are the workouts for this week. Please note that we have divided them up based on your age and/or fitness level and goal workout for May 24th.

* Try to complete this workout 3 times prior to next Wednesday’s new updated program. 

Workouts for April 1st through April 7th:

Please see video (BELOW) for demonstration of exercises and various ways to adapt them. Focus on good quality reps vs. speed. It is not a race. 

Remember to hydrate some before and after. 

MURPH JR. (Ages 6-12): 

3-5 minute jog (Warm Up)

1) Bent Over Rows 2 x 10

2) Push-ups 2 x 10 

3) Curls 2 x 10 

4) Squats 2 x 10 

5) Planks 2 x 20-30 sec. or longer

**remember that you can modify as desired, kneeling push-ups are a great substitute

**Keep good form and appropriate resistance or just body weight. 

3-5 minute jog (FINISH STRONG) 

Cool down walk as needed 

MURPH LITE: (MODERATE FITNESS LEVEL) :

Same as above for jogging and exercises , except you will do 3 x 10 for each exercise 

THE MURPH: (HIGH FITNESS LEVEL) :

5 minute jog at a fast pace 

1) Bent Over Row 4 x 10 with resistance of your choice (If you have a home pull -up bar do 2 x 10 pull-ups instead.)

2) Push-ups 4 x 15 reps 

3) Curls 3 x 10 you choose resistance 

4) Squats 4 x 10 Try to use a weighted vest, or some type of resistance 20-30 Lbs. total 

5) Planks 3 x 30+ sec. 

5 min. jog fast jog 

The MURPH Requires pull-ups as part of the workout. We know most of you will not have access to a pull up bar during this time. On the day of the event we will have various exercises that can be substituted for pull-ups  to modify your MURPH. If you have the ability to do pull-ups at home keep them going and try to conquer the full MURPH. 

We look forward to you joining us each week for your virtual family workouts! Please contact us with any questions about your program at Info@TrinityPTNola.com 

Wishing you the best of health,

Your friends at Trinity PT, DeeJoe Fitness, and Final Fitness