This modified Murph at home workout that will leave you sweating, but feeling strong. You can easily do it with dumbbells. Start the timer and get moving!

It is a happy Friday around here! I have been chatting with some of my coworkers and all of them are lamenting that this is their last Friday before starting back at work (teachers report early). Since I do not head back for a couple months, this Friday just feels like another day to me, which is relaxing and a nice change of pace from the normal look-forward-to-Friday-all-week vibes.


We have been busy this past week with a visit from Rob’s parents, trips to a new splash pad, and continuing to adjust to being a family of four. Zoey was doing really well up until a week ago when I think she finally realized how much time babies take and she is feeling a bit neglected when I breastfeed or tend to William when he cries.

Rob and I are both trying to pour as much love and individual attention into Zoey as we can while she adapts. We are also a little worried that we have hit the terrible twos with here as she is starting to seriously test her boundaries. What discipline strategies worked well with you and your little ones?

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Zoey, William, Brooke at the Splash Pad

Since Zoey is so fair, she basically lives in her iPlayBaby hat and this is the second one she has had. William has one in orange. The hats provide lots of coverage and are breathable so no one overheats. I highly recommend them if you are looking for some solid sun coverage for your little ones!

While I am still not doing any structured workouts over here, I am really looking forward to some hard sweat sessions. This Modified Murph Full Body Workout is a tough one that I cannot wait to tackle.

It takes at least 25-30 minutes (depending on how fast your half miles are) and is going to leave you feeling sweaty, tired, and oh so powerful. Whether you sweat at the gym or at home, sometimes you just want a hard workout!

Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.

Modified Murph workout pin image

Modified Murph At Home Workout

Complete the moves for time. The strength moves can be done in any order and denomination (10 rows, 20 push ups, 30 squats), but must be sandwiched between the half mile runs.

If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.

Bent Over Rows

  • Modified: Seated, back straight.
  • Advanced: Stand on one foot.

Push Ups

  • Modified: Rest on knees, and/or rest your hands on an elevated chair, step, or wall.
  • Advanced: Elevate or stack feet.

Squats

  • Modified: Use a wide leg stance. Rest hand on wall or chair.
  • Advanced: Hold a weight with arms straight out from chest.

Mason Twists

  • Modified: Rest heels lightly on ground. No weights.
  • Advanced: Lower legs as close to ground as possible without touching.

More full body workouts to try:

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