I’ve been reading the book Embrace the Suck, which is a little bit about CrossFit, but a lot about mental toughness. And if there’s one thing that physical fatigue can do to you, it’s get in your head and trick you into quitting. While I’m not currently a “CrossFit-er,” I have dabbled in the CrossFit arts, and one thing you pick up quickly at your local box is that you never, ever quit a workout. That’s a lot of what you’ll read in Embrace the Suck, which is a combo of two things that I love: fitness and non-fiction. Swoon.
In CrossFit, there are some notorious workouts, the names of these workout either inspire respect or fear in those who know them. One of which was talked about in depth in Embrace the Suck: Murph. It’s named after a fallen Navy Lieutenant and it’s known for being really, really hard and lengthy. How people finish Murph – the one mile run, 100 pull-ups, 200 push-ups, 300 air squats and second one-mile run – is by chipping away at the reps. CrossFit-ers do 10 sets or 5 sets or whatever amount makes sense to get through it all.
I’m not going to challenge you to do Murph, but I am going to challenge you to do a bodyweight workout.
The thing about this workout is that your strategy is up to you. You can do 10 sets of 10 reps, 5 sets of 20 reps, 4 sets of 25 … If you can divide it, you can do it.
So turn on some music, clear yourself a little space on the floor and don’t quit.
Need a playlist? Here’s my Beyonce playlist that got me through the weekend.
Here’s your workout.
Lunge jumps: start standing in a lunge and jump-switch your legs in the air and land in a lunge on the other side. Option to do alternating lunges instead.
Burpees: Everyone’s favorite. Start standing and place your hands on the ground, jumping or stepping your feet back to a plank. You have the option to do a push-up at the bottom. Then jump or step your feet forward and either stand or jump.
Squat taps: Holding a low squat, tap your foot to the side alternating sides.
Push-ups: On your knees or your toes, lower down and push back up.
(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)