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The NEW 300 Bodyweight Workout! Remember the movie '300'? The one with Gerard Butler about the city of Sparta taking on army after army in battle with just 300 men... Well, I don't know if you know this, but all the actors and actresses trained extremely hard for their roles in that movie A high-volume total-body routine that L.A.-based trainer Andy McDermott calls his Bodyweight 300 Workout. It's a simple premise: 100 pullups (or scaled-down pullup variation of your choice), 100 body-weight squats, and 100 pushups, with bird dogs, a core strength/ stabilization move, in between The reason isthis 300 workout can be done entirely at home without equipment. All you'll need is a single pull-up bar to perform this home bodyweight 300 workout. Before you worry about whether you are up to the challenge of trying this, you can rest easy. I put up separate beginner and advanced versions of this bodyweight home workout. The 300 workout from Men's Health magazine was the most popular workout of 2007. It combined fat burning bodyweight exercises with muscle building weight training exercises to help men (and women) build Greek God (and Goddess) bodies. So what is going to be the most popular workout in 2008

100% Bodyweight Only Option => 6 week no-equipment workout. P.P.S. I say it in the video, but I want to put it here too. THANK YOU so much for supporting A-X and me for however long you've been watching. You can bet I'll be just as committed to continuing to get you the best content on YouTube in my next 300 videos The 300 movie workout is the talk of the fitness world. It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us. The 300 workout is legendary,.. Bodyweight Rows - 15 reps The Original 300 Workout Do the following exercises below in a row. Complete all reps before moving on to the next move The 300 Workout uses a mixture of bodyweight and weighted exercises that hit every muscle group. It emphasizes both muscular strength and endurance. It consists of 300 repetitions (reps) done.. Workout Description. This is the original workout used the the cast of the movie 300, created by fitness trainer Mark Twight. It is an intense training system and is not meant to be performed every day. The 300 Spartan workout is best approached like a fullbody training system, using it 3 times per week on alternating days

NEW 300 Bodyweight Workout - HIITBUR

  1. Bodyweight 300 Workout. May 13, 2015. The execution - is a different story all together! I am a huge fan of bodyweight workouts. Low sets and high reps is a great way to increase lean muscle and burn off fat. Today's workout features 6 of my favorite bodyweight exercises that will tone and tighten head to toe! The catch is you have to.
  2. Get 6 weeks of completely bodyweight workouts here!http://athleanx.com/x/no-equipment-neededThe 300 workout is definitely one of the most popular workouts yo..
  3. The 300 Spartan Workout Routine 25 Pull-ups 50 Deadlifts w/ 135 lb
  4. This quick but challenging bodyweight workout you can at home or at the gym. It's a great HIIT circuit using your bodyweight only and can be used as a stand..

300 AHS14 AHS2014 Air Squats Alternative 300 Workout Amazon Anecdotes Australia Back Pain Balance Balancing Barefeet Beach Bear Crawl Bench Press Bodyweight Book Box Jumps breakfast Burpees Calisthenics Carrying Chocolate Climbing Coconut Oil Crab Walk Crossfit Crossfit Crossfit Cindy Deadlifts Dinner Double Unders Erwan Le Corre Fat Gym Jones. Bodyweight 500 vs. 300 Workout By Craig Ballantyne | 07/13/2009 | 0 . If you've ever struggled with motivation to stick to your fat loss workout, then this could be the most important article you ever read. Back in 2007 I stumbled across the solution to getting my clients and Turbulence Training readers to finally stick to their workouts Go for 2-3 sets starting out, and add a set each week. Get up to 4-5 sets, and you're ready to move on to the 300 workout. You may also want to do some abs exercise, as well. Beginner 300 Workout. 15 body-weight rows. 25 body-weight squats. 15 push-ups. 50 jumping jacks. 20 mountain climbers Those are the 300 and Bodyweight 500 workouts. These will put turbulence on your muscles and help you burn fat and boost your metabolism without slow boring cardio. For more advice on bodyweight exercises read our circuit training article. Is the 500 Workout as Good as the 300 300 Workout: The Rise Of A New You Below is a modified four day program to challenge not only your capacity for intensity but will test your ego. Try them on any four days of the week for four weeks (for description sake Monday, Tuesday, Thursday and Friday will be used). Challenge yourself for not only intensity and reps but also for time

Dynamic Bodyweight 300 Abdominals - In and outs - 25 reps. Jump squats - 50 reps. Pike push-ups - 25 reps The 300 Workout Routine. Although not from the movie, the 300 workout routine incorporates 3 of the most effective body weight exercises into one daily routine. They are the core movements for building muscular strength. If you do this routine every weekday for a month and will notice a huge difference in your physique and overall strength The Gerard Butler 300 Workout and diet is a 5-6 day routine. The workout focuses on olympic lifts, functional training, and metabolic body movements. The Gerard Butler 300 workout was designed by Mark Twight , a record holding mountain climber and lead personal trainer of Gym Jones in Salt Lake City, Utah

For this 300 workout, each exercise is a compound exercise, working multiple muscle groups simultaneously. Think about it: 2000 years ago, these warriors didn't have cable pull machines and exercise balls and Nautilus machines - they had their body weight, they had heavy things to pick up, and things to hang off of The Weight Training 300 workout from Men's Health magazine was the most popular workout of 2007. It combined fat burning bodyweight exercises with muscle building weight training exercises to help men (and women) build Greek God (and Goddess) bodies

Bodyweight 300 Workout for Total Body Fitness Muscle

Those are the 300 and Bodyweight 500 workouts. These will put turbulence on your muscles and help you burn fat and boost your metabolism without slow boring cardio. Men's Health expert Craig Ballantyne has designed the trademarked Turbulence Training home fat burning workouts to help thousands of men and women with weight loss and fat burning. Review real trainer profiles, see prior experience, & compare prices all in one place.. Surpassed my expectations. Punctual, knowledgeable, & (best of all) it turned out great Bodyweight 300 Workout By Craig Ballantyne | 03/15/2014 | 0 . WORKOUT DESCRIPTION Perform the following exercises in order without resting between exercises. 1. Vertical Jump and Stick - 25 reps (hold for 1 second at bottom position) 2 300 Bodyweight Workout October 11, 2017 / in APT Blog, Fitness / by Advantage PT . Here is a challenging Bodyweight Workout you can do outside this weekend. Complete all 50 Reps before moving to the next exercise. Rest as needed. Warm-up 5-10 minutes. Squat Thrusts . Push-ups

HOME 300 WORKOUT (Bodyweight Only!!) - Marines Trainin

A weight-free weekend challenge may sound easy -- until you try the Bodyweight 300. It's composed of just three exercises -- the squat, the pushup, and the situp -- but requires that you crank out. This workout can be done as a finisher or an off or travel day if your pressed for time, don't have any equipment or both. The next one is fun to challenge yourself on and compete against others on to see who gets the best time. Workout 2: Bodyweight 300 Challenge. Do the following circuit with as little as possible between exercises HOME 300 WORKOUT (Bodyweight Only!!) 5 years ago. Prev post Next post. Watch video HOME 300 WORKOUT (Bodyweight Only!!) for free and don't miss Fitness & Workout, Jeff Cavaliere, Sports and other cool and interesting high quality YouTube videos on our webite. 5 years ago. 73 Interesting And Funny Pictures To Make Your Day 300 Workout: The Muscle Building Workout used by the cast of the movie. The 300 Workout, Want Hollywood muscle? Try this 300-rep Spartan workout, used by the cast of the movie. For a Full-Body transformation! 300 Workout 25 Pull-ups 50 Deadlifts 135/95# 50 Push-Ups 50 Box Jumps 24/20″ 50 Floor Wipers 135/95# (see video below The workout gets its name from the number of total repetitions, not in the first workout but built up over time. 300 total reps of strength exercises like pullups, deadlifts, pushups and kettlebell clean and presses. The Appeal of the 300 Workout. The actors in the 300 movie are shredded, warrior-like

Bodyweight Workout 4: Pull-ups and Push ups Ladder Workout. The fourth workout is a push up and pull-up combination in a ladder training system. The rest should be as little as possible and rest 2-3 minutes after completing a set of pull-ups along with push ups. 200 Pull-Ups and Pushups Now, these workouts can be performed three or four times per week, but after you have reached 300-level fitness and some time passes on the program you will need some variety and new challenges. 300 Workout: The Rise Of A New You. Below is a modified four day program to challenge not only your capacity for intensity but will test your ego Re: 300 Workout VS 500 Bodyweight Workout: Craig did it in 27 minutes. I did it in 28 minutes. Yes, I lost to Craig by one minute. I am going to try it again in a week to see if I can beat his record. However, the question is: How do YOU match up with us? Try the 500 bodyweight challenge yourself and let us know if you can do better Bodyweight, Conditioning, Full Body, Minimalist, No Gym Workouts, Routines Burning body fat, developing stamina and conditioning and boosting your metabolism doesn't have to be complicated. With this jump rope and calisthenic workout all you need is a skipping rope and your own body, as we are going to be doing an intense full body interval.

The 300 Workout and Bodyweight 500 Fat Burning Workou

out using the body weight pushup and you end up strengthening your shoulder instead of weakening it like with weights. There are however two sides to every coin. One major downfall of body weight exercises is the fact that it is more difficult to isolate a particular muscle. You will not end up looking like Arnold by doing only body weight. 4 Muscle Building Bodyweight Workout Routines There are four routines I stick to every week, to work every part of my body. The great thing about calisthenics routines is that even though you might be targeting your chest on one day, you'll also be hitting your back, core and shoulders to some extent The 300 Spartan Workout Muscle Strength 300 rise of an empire bodyweight workout 300 rep spartan bodyweight workout high intensity home 300 spartan warrior workout body weight only you superman bodyweight workout pop workouts. Whats people lookup in this blog: 300 Spartan Bodyweight Workout This workout combines well with bodyweight option A, so if you want to integrate them both into a training week, perform A first, rest a day, and then perform B. (You can also add in option C, coming up next.) Option C. Combining exercises whenever possible helps you work more muscles in the same amount of time

wordlessTech | Batman Workout by Neila Rey

Push-ups: 10 reps. Pull-ups: 10 reps. Reverse Crunch: 10 reps. Repeat 2-6 two more times, for 3 complete circuits. Post-workout stretch. Boom! You now have a bodyweight workout you can do in your own home. You can mix and match from each category or progress to more difficult moves as you get stronger pull up bar workout. Share on Facebook. Tweet. Follow us. Share. Share. Share. Share. Share. Leave a Reply Cancel reply. Your email address will not be published. Required fields are marked * Comment. Bodyweight MAX 2021 . Powered by WordPress. Sign up for our newsletter! Name. Email. Notify me about related content and special offers Recently, for about 6 weeks or so, I did this simple bodyweight routine: Workout A: Pushups, followed by bodyweight squats, X reps every minute on the minute for 25 minutes. Stretch. Repetitions depend on ability. Workout B: Either X pullups every minute on the minute, or X pullups every 30 seconds, for 25 minutes Body Weight Exercises How How Many Times A Week Should You Wash Your Hair 21530 #! Body Weight Exercises Welcome Www Hotel Room 57541 #! Body Weight Hiit Routine 20854 Intense Bodyweight Workout Program 94509 #! Intermediate Bodyweight Workout Plan 27951 #! Prison Bodyweight Exercises 7750

The minimalist 300 workout consists of just 3 exercises, with a goal of 300 reps total. The only equipment needed is a pull up bar. Here's the workout: Pullups, Pushups, Bodyweight squats - 10 reps each ( this is your dynamic warm-up) Next, do strict Pullups - 10 reps, Pushups - 30 reps, Bodyweight squats - 50 reps, COMPLETE 3. If you want a complete bodyweight challenge like the 300 workout, try the Turbulence Training Bodyweight 500. About the Author Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss. Do Spartan 300 Workout - Beginner. 30 minutes, Casual. This is taken from Steve Maxwell's Spartan Workout. You must perform 30 repetitions for each exercise totaling 300 reps. The goal is to complete the exercises in less than 30 minutes. Do this workout and over 100,000 other workouts in Workout Trainer for iOS & Android by Skimble

300 Workout Routine. Try and follow this 300 workout routine for some serious results. Pull-ups, 25 reps. Deadlifts, 135 lbs x 50 reps. Pushups, 50 reps. 24 inch box jumps x 50 reps. Floor wipers x 50 reps. Single arm clean and press w/36 lbs kettlebell x 50 reps. Pull-ups x 25 reps Full Body Bodyweight Workout for Teens The CDC recommends children aged 6 to 17 years to perform 60 minutes or more of moderate-to-vigorous intensity physical activity each day. Along with your 60 minutes each day, the CDC recommends 3 days of activities that build muscle, and 3 days of activities that strengthen bones What I am working on is something similar with pushups, pullups, and bodyweight squats. Workour 1: Every minute on the minute, 10 slow pushups, 10 slow bodyweight squats, 20-25 minutes. Workout 2: 3-4 pullups every minute on the minute for 20-25 minutes. I simply alternate every other day. In between those workouts, I run for an hour 25 Push-Ups. 50 Lunges. 100 Sit-Ups. 10 Burpees. 25 Push-Ups. 50 Lunges. 100 Sit-Ups. 150 Air Squats. We weren't kidding when we said that these workouts wouldn't be easy, with 650 reps in total this workout is a monster

NEW 300 Workout (CAN YOU DO THIS?) ATHLEAN-

The 300 Workout & The Bodyweight 500 Workou

Bodyweight Workouts (WODs) Choose from 501 Bodyweight WODs (workout of the day) below. The ultimate list of Bodyweight workouts on the web today. 15 min AMRAP. 5 Single-leg Squat s each side. 6 Donkey Kick s. 10 Box Jump s. ↻ Give Me Another WOD! < View All Categories Those are the 300 and Bodyweight 500 workouts. These will put turbulence on your muscles and help you burn fat and boost your metabolism without slow boring cardio. Men's Health expert Craig Ballantyne has designed the trademarked Turbulence Training home fat burning workouts to help thousands of men and women with weight loss and fat burning.

The 300 Workout Men's Healt

Try This Extreme 300 Bodyweight Leg Workout! FitTalkTeam / April 12, 2016 There are a lot of people out there that assume in order to well defined and strong legs you need to go to the gym and do squats on a regular basis Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Start your fitness journey with one of the recommended routines in our wiki The 300 workout is an intense training routine designed by Mark Twight, a California based fitness expert. Mark designed the program to create stunning results for the actors of the movie 300 to replicate the Spartan soldier physique. A mixture of body weight, plyometric and weight training exercises make up the program..

It includes the 30-minute bodyweight workout as well as an *exclusive progression table and a strength goals chart! Table of contents. 11 bodyweight training basics (you can't ignore) The best bodyweight exercises (The 'big 4') 5 awesome bodyweight training techniques. Free Beginner Bodyweight Workout Plan (PDF) supplements Bodyweight Plan #20: 4-Week Bodyweight Workout Program #1. This is a 4-week bodyweight program that consists mainly of bodyweight circuits and HIIT type workouts. Following this routine is going to help you lose a lot of fat. You should already have a solid bodyweight strength foundation before attempting to follow this routine

The 300 Workout Review: Should You Try It

200 Push-ups. 300 Squats. 1 mile Run. This year's most notorious CrossFit workout, mainly due to the outcome at the 2015 CrossFit Games, is actually a great test of fitness. Basic exercises, pull-ups, push-ups and squats combined with a high volume rep scheme and 2 miles (3.2 kilometers) of running. Murph is a Hero workout that honours Navy. It is a 3x per week program, with a Workout A/Workout B structure, it is proposed to be 'full body'. It is based around 6 types of exercise, which at surface level suggest an adequately balanced approach to training full body if its executed properly: Anterior Chain Lower Body (or more simply, a Squatting pattern) Upper Body Pus The key to bodyweight exercise is mixing it up. Challenge yourself. If you're not sore the next day, you didn't work out hard enough. When you push yourself, you'll be building muscle. This 300-Rep Home Dumbbell Workout Creates a Huge Calorie Burn. This 15-Min Full-Bodyweight Workout Will Strengthen Your Body From Head to Toe. By Keto Diet Rule. Get stronger and torch fat in 15 minutes. No gym. No Equipment. All you need is 15 minutes to strengthen your body from head to toe

The Murph workout is a one-mile run, 100 pull-ups, 200 push-ups and 300 squats, followed by another one-mile run. It's a Memorial Day Weekend favorite among veterans, active duty and civilian. 300 Squats 1 mile Run. This year's most notorious Crossfit workout, mainly due to the outcome at the 2015 CrossFit Games, is actually a great test of fitness. Basic exercises, pull-ups, push-ups and squats combined with a high volume rep scheme and 2 miles (3.2 kilometers) of running. Murph is a Hero workout that honours Navy Lieutenant. Built by Carolina Araujo, certified personal trainer, this 20-minute ladder workout starts with 3 reps of each exercise, followed by a 20-second rest. Then, you'll do each move for 4 reps, followed by a 20-second recovery. After that, you'll do 5 reps and so on until you hit the 20-minute mark. As your total number of reps gets higher, feel. 4-Week Bodyweight Home Workout (Workout Series) by Arnel Ricafranca is a fitness book that includes 12 unique workouts that last no more than 15 minutes. Three workouts a week for four weeks is the schedule of the workout program

The 300 Spartan Workout Muscle & Strengt

By using natural body weight conditioning exercises and a unique, non-stop superset concept, the 300 Spartan Workout unleashes your natural growth hormones and jump starts an incredible fat burning metabolism change that will create a powerful, ripped and chiseled look to your body. World Class strength and conditioning trainer, Steve Maxwell. Ideally, I like to see a neutral spine through the entire range of motion, but with bodyweight squats, I'm willing to grant a bit more leeway than when a barbell is loaded on someone's back. Still, do your best to keep your chest tall and shoulder blades retracted during all squat variants, bodyweight and otherwise

&quot;300 Spartan Workout&quot;: Ripped with Your Backpack! - YouTube

#BODYWEIGHT_WORKOUT#NO_EQUIPMENT_HOME_WORKOUTWHERE ON YOUR BODY DO YOU WANT TO BUILD?(NO EQUIPMENT HOME WORKOUT!)Thanks for watching my videos.Please cli.. 300 Bodyweight Workout Routine Steve Adam September 11, 2012. I saw 3oo movies many times every time i wonder and ask my self how they got that flat stomach and attractive muscles sculpture so i searched a lot until find them workout and diet plane. let us take tour around the Spartans legend It's not exactly the same as the original 300 workout (see end of this post) but that doesn't matter. It's quite fun to make up your own! Gubernatrix' 300 workout. 25 x overhand pull-ups - as close to bodyweight as possible (I used 12kg assistance) 50 x deadlift - 40kg. 50 x press-ups bodyweight. 50 x squats - 40kg. 50 x sit. Develop your foundations This has for a long time been one of my personal go-to workouts. It's simple and requires only a pull-up bar. This workout is fantastic for developing your foundation strength. It's a challenging workout that requires no additional heavyweights and is easier on joints. This workout will develop muscle across your entir As soon as the 300 movie came out, the 300 workout came out. Men and women everywhere, from all walks of life, were eager to learn how King Leonidas (Gerard Butler) and his Spartan warriors got their abs of steel, boulder shoulders, barn door backs, etc.The truth is, the training regimen was the brainchild of the mens' trainer, Mark Twight

300 Rep Bodyweight Workout Tone and Tighte

'This is the first time we've run the 300 workout in a seminar since 2005,' says Rob MacDonald, general manager of Gym Jones. 'It was originally created by Gym Jones founder Mark Twight as a. Workout Instructions I don't know if anyone thinks this routine looks familiar, but it should. This format was used for the 300 movie, which we've now seen two workout routines for (one was a revamp). That being said, we know this is a circuit. A circuit, as we should know, is constant movement. That means you're not taking rest tim With a few simple bodyweight exercises, you can create a full-body workout that's completely free. Strength+cardio in a single workout. By increasing the tempo and decreasing the rest between sets and exercises, you can turn a bodyweight workout into both a high-intensity cardio session and a strength workout The workouts from this list are only for advanced athletes.All movements will take about 30-40 seconds to finish when an athlete is fresh and this time will increase when you progress through the workout. Making this list of bodyweight only moves make these workouts easier to finish but I bet that you will still have a hard time completing all of them, especially the +20 minute ones This gentle workout plan is great for anyone over 50 or if you are just getting started with bodyweight calisthenics. The workouts are about 10-15 minutes and consist of many mobility exercises to help improve joint health and build a functional level of strength. View Plan Workout Sheet

HOME 300 WORKOUT (Bodyweight Only!!) - YouTub

Essential Bodyweight Program By Greg Brookes The following workout plan is designed for those interested in improving their overall strength and movement skills as well as developing a regular exercise habit. This program follows a logical progression plan that ensures you improve consistently over the 12 weeks without causing undue injury and als But since the original 300 were unavailable for comment, we spoke to personal trainer Patrick McAleenan to find out just how hard an at-home bodyweight workout can be. And, it seems the. Arnold Schwarzenegger shared an old bodyweight workout he used to do that can be performed out of the home using only bodyweight exercises like push ups, pull ups, and air squats. This post was updated on January 5, 2020 after I analyzed over 300 pre workouts to find the best ones. The pre workouts you see below have been updated to reflect.

The best men's 30-day beginners bodyweight workout at home: Download the PDF to get all 4 weeks for free—you don't need to sign up. But if you want to join our newsletter, you can also get an editable Google Spreadsheet (or download as Excel), choose from a list of programmed exercise alternatives, links to our favourite videos to learn. Workouts; Bodyweight and Dumbbell Exercises Challenge Yourself to Burn 300 Calories in This 30-Minute Workout Are you ready to burn 300 calories in 30 minutes? Grab a pair of medium weights.

The 300 Workout Routine - Become A Spartan

Body-weight exercises use your body's mass as resistance. A workout using body weight can improve your body's form and function with minimal equipment and a small time commitment. But the fact that you skipped the gym doesn't mean you can bend the rules for recovery. To avoid injury, make sure you give your body time to restore its equilibrium Centurion Workout. Start by warming up for 5-10 minutes with gentle jogging, rowing or cycling. Then quickly run through these exercises to help prepare the muscles for working; Then we perform the workout which is a combination of weight training and bodyweight exercises - this is really just the old 300 workout: That is 300 exercises Strength training can include use of weight machines, your own body weight, resistance tubing or activities such as rock climbing. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.. This 500 Bodyweight Workout Challenge requires no equipment so you can take it with you anywhere. Great for fat loss, developing movement skills, improving cardio and general conditioning. Practice the exercises first and progress slowly, perhaps completing the challenge with only 10, 15 or 20 reps of each exercise Bodyweight Exercises and Workouts The following are three different levels of workouts: Beginner A and B, Intermediate A and B, and Advanced A and B. The workouts are progressive in nature, so if you are a beginner, you would want to start on the beginner workouts A and B and then progress to the intermediates then hit up the advanced

Pin by Jungly on Workout | Full body workout routineNeila Rey - Google+ | Exercise, Fitness training, At home

The 300 Spartan Workout is taking the world by storm and is widely acclaimed for producing amazing results within a short period of time. By using natural body weight conditioning exercises and a unique, non-stop superset concept, the 300 Spartan Workout unleashes your natural growth hormones and jump starts an incredible fat burning metabolism. It includes the 30-minute bodyweight workout as well as an *exclusive progression table and a strength goals chart! Table of contents. 11 bodyweight training basics (you can't ignore) The best bodyweight exercises (The 'big 4') 5 awesome bodyweight training techniques. Free Beginner Bodyweight Workout Plan (PDF) supplements Use your whole body during your workouts and you'll benefit every muscle, every time. Your trainer today, Marfred Suazo is a certified strength and conditioning specialist, nutrition specialist and owner at www.superiiorfitness.com who'll take you through your 4 week full body bodyweight workout plan.. Warning: the following training meso-cycle is designed for the athlete - yep, that. - Customize every aspect of your training - create custom exercises, workouts and training plans. Browse library of more than 300 bodyweight exercises and 100 workouts. You have complete freedom on how to plan your trainings. - Participate in monthly challenges, get into routine, compete with others and win prizes if you get till the end My 500 Bodyweight Challenge is my most popular bodyweight workout and can be performed anywhere with no equipment. The original challenge asks for 50 reps of each exercise and for most people this is too much to handle. So here is a new challenge, take 4 weeks and work towards completing the full 500 bodyweight challenge on the very last day.. The Murph workout is a one-mile run, 100 pull-ups, 200 push-ups and 300 squats, followed by another one-mile run. It's a Memorial Day Weekend favorite among veterans, active duty and civilian.