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GCY Dryland Workout of the Day - The Modified Murph!

GCY Dryland Workout of the Day - The Modified Murph!

Hello Everyone!

Even though we are out of the water, it's critical that we keep working out and staying in shape!  Please look for this Daily Dryland Workout in Your GCY emails/instagram everyday (M-F) that we are out of the water!


This is a no equipment needed version of the famous Murph workout!  CLICK HERE FOR INSTAGRAM to see some great pics from the weekend - and Happy Birthday Savannah we love your birthday cake!

1 MILE RUN
100 PUSH-UPS  (10 sets of 10, 5 sets of 20, 4 sets of 25, OR 2 sets of 50)
200 SQUATS  (10 sets of 20, 8 sets of 25, 4 sets of 50, OR 2 sets of 100)
300 CRUNCHES  (do the 300 ab set, 25 right side, 25 left side, 25 legs raised, 25 legs down then reduce to 20-20-20-20 same, 15-15-15-15 same, 10-10-10-10 same, and 5-5-5-5 same = 300)
1 MILE RUN