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8 Week "Murph" Training Program



"Murph" Training Program

Week 1 Day 1 (A)

Orange

Chin Over Bar Hold Pull-up Grip 2 sets of 1 rep of 5/3 sec. w/ 5/3 sec. negative

Chin Over Bar Hold Close Pull-up Grip 2 sets of 1 rep of 5/3 sec. w/ 5/3 sec. negative

Chin Over Bar Hold Wide Pull-up Grip 2 sets of 1 rep of 5/3 sec. w/ 5/3 sec. negative

Push-up 2 sets of 7/3 reps

Close Push Up 2 sets of 6/2 reps

Wide Push Up 2 sets of 7/3 reps

Arm Hauler 2 sets of 30 reps

Sit-up 2 sets of 30 reps

Crunch 2 sets of 30 reps

Side Crunch 2 sets of 60 reps (30L/30R)

Supine Leg Raise 2 sets of 30 reps

Four-Count Flutter Kick 2 sets of 30 reps

Blue

Pull-up 5 sets of 2/1 reps

Chin-up 5 sets of 2/1 reps

Close Grip Pull-up 5 sets of 2/1 reps

Wide Grip Pull-up 5 sets of 2/1 reps

Mountain Climber Pull-up 5 sets of 2/1 reps 

Push-up 2 sets of 10/7 reps

Close Push Up 2 sets of 8/5 reps

Wide Push Up 2 sets of 10/7 reps

Clapping Push-up 2 sets of 8/5 reps

Arm Hauler 2 sets of 30 reps

Sit-up 2 sets of 30 reps

Crunch 2 sets of 30 reps

Side Crunch 2 sets of 60 reps (30L/30R)

Supine Leg Raise 2 sets of 30 reps

Four-Count Flutter Kick 2 sets of 30 reps

Purple +

Pull-up 2 sets of 5/2 reps

Chin-up 2 sets of 5/2 reps

Close Grip Pull-up 2 sets of 5/2 reps

Wide Grip Pull-up 2 sets of 5/2 reps

Mountain Climber Pull-up 2 sets of 5/2 reps

Push-up 2 sets of 15/10 reps

Close Push Up 2 sets of 10/7 reps

Wide Push Up 2 sets of 15/10 reps

Clapping Push-up 2 sets of 10/7

Arm Hauler 2 sets of 30 reps

Sit-up 2 sets of 30 reps

Crunch 2 sets of 30 reps

Side Crunch 2 sets of 60 reps (30L/30R)

Supine Leg Raise 2 sets of 30 reps

Four-Count Flutter Kick 2 sets of 30 reps

Week 1 Day 2 (B)

Orange

1. Push Up (for reps) 1 set 2:00 *set is over when knee touches ground

2. Sit Up (for reps) 1 set of 2:00

3. Pull Up (for reps) 1 set

4. Divide up the Bar Hang, Push-ups, and Sit-ups as needed

Bar Hang (in seconds) - Pyramid up to and back down 

M 5s, 10s, 15s, 20s, 25s, 30s, 25s, 20s, 15s, 10s, 5s F 5s, 10s, 15s, 20s, 25s, 20s, 15s, 10s, 5s

Push-up - Pyramid up to and back down 

M 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 F 1,2,3,4,5,4,3,2,1

Sit-up - Pyramid up to and back down

3,6,9,12,15,18,21,18,15,12,9,6,3

5. Push Up (for reps) 1 set 2:00 *set is over when knee touches ground

6. Sit Up (for reps) 1 set of 2:00

7. Pull Up (for reps) 1 set

Blue

1. Push Up (for reps) 1 set 2:00 *set is over when knee touches ground

2. Sit Up (for reps) 1 set of 2:00

3. Pull Up (for reps) 1 set

4. Divide up the Pull-ups, Push-ups, and Sit-ups as needed

Pull-up - Pyramid up to and back down 

M 1,2,3,4,5,4,3,2,1 F 1,2,3,2,1

Push-up - Pyramid up to and back down 

M 2,4,6,8,10,12,14,12,10,8,6,4,2 F 2,4,6,8,6,4,2

Sit-up - Pyramid up to and back down

3,6,9,12,15,18,21,24,27,30,27,24,21,18,15,12,9,6,3

5. Push Up (for reps) 1 set 2:00 *set is over when knee touches ground

6. Sit Up (for reps) 1 set of 2:00

7. Pull Up (for reps) 1 set

Purple

1. Push Up (for reps) 1 set 2:00 *set is over when knee touches ground

2. Sit Up (for reps) 1 set of 2:00

3. Pull Up (for reps) 1 set

4. Divide up the Pull-ups, Push-ups, and Sit-ups as needed

Pull-up - Pyramid up to and back down 

M 1,2,3,4,5,6,5,4,3,2,1 F 1,2,3,4,3,2,1

Push-up - Pyramid up to and back down 

M 2,4,6,8,10,12,14,16,18,16,14,12,10,8,6,4,2 F 2,4,6,8,10,12,10,8,6,4,2

Sit-up - Pyramid up to and back down

3,6,9,12,15,18,21,24,27,30,27,24,21,18,15,12,9,6,3

5. Push Up (for reps) 1 set 2:00 *set is over when knee touches ground

6. Sit Up (for reps) 1 set of 2:00

7. Pull Up (for reps) 1 set

Week 2 Day 1 (C)

Orange

1. 2 rounds of: 2/1 Wide Grip Pull-ups, 4/2 Close Push-ups, 15 Air Squats

2. 2 rounds of: 2/1 Close Pull-ups, 4/2 Wide Push-ups, 12 Air Squats

3. 2 rounds of: 2/1 Pull-ups , 4/2 Push-ups, 9 Air Squats

4. 2 rounds of: 2/1 Mountain Climber Pull-ups, 4/2 Wide Push-ups, 6 Air Squats

5. 2 rounds of: 2/1 Chin-up, 4/2 Close Push-ups, 3 Air Squats

Blue

1. 3 rounds of: 2/1 Wide Grip Pull-ups, 7/5 Close Push-ups, 15 Air Squats

2. 3 rounds of: 2/1 Close Pull-ups, 6/4 Wide Push-ups, 12 Air Squats

3. 3 rounds of: 2/1 Pull-ups, 5/3 Clapping Push-ups, 9 Air Squats

4. 3 rounds of: 2/1 Mountain Climber Pull-ups, 4/2 Wide Push-ups, 6 Air Squats

5. 3 rounds of: 2/1 Chin-up, 3/1 Close Push-ups, 3 Air Squats

Purple

1. 3 rounds of: 5 Wide Grip Pull-ups, 10 Close Push-ups, 15 Air Squats

2. 3 rounds of: 4 Close Pull-ups, 8 Wide Push-ups, 12 Air Squats

3. 3 rounds of: 3 Pull-ups, 6 Clapping Push-ups, 9 Air Squats

4. 3 rounds of: 2 Mountain Climber Pull-ups, 4 Wide Push-ups, 6 Air Squats

5. 3 rounds of: 1 Chin-up, 2 Close Push-ups, 3 Air Squats

Week 2 Day 2 (A)

Orange

Divide up the work as needed

Chin Over Bar Hold Chin-up Grip 3 sets of 1 rep of 5/3 sec. w/ 5/3 sec.negative

Chin Over Bar Hold Close Pull-up Grip 3 sets of 1 rep of 5/3 sec. w/ 5/3 sec.negative

Chin Over Bar Hold Wide Pull-up Grip 3 sets of 1 rep of 5/3 sec. w/ 5/3 sec.negative

Chin Over Bar Hold Mountain Climber Grip 3 sets of 1 rep of 5/3 sec. w/ 5/3 sec.negative

Push-up 3 sets of 7/3 reps

Close Push Up 3 sets of 6/2 reps

Wide Push Up 3 sets of 7/3 reps

Arm Hauler 3 sets of 30 reps

Sit-up 2 sets of 40 reps

Crunch 2 sets of 40 reps

Side Crunch 2 sets of 80 reps

Supine Leg Raise 2 sets of 40 reps

Four-Count Flutter Kick 2 sets of 50 reps

Blue

Divide up the work as needed

Pull-up 4 sets of 3/2 reps

Chin-up 4 sets of 3/2 reps

Close Grip Pull-up 4 sets of 3/2 reps

Wide Grip Pull-up 4 sets of 3/2 reps

Mountain Climber Pull-up 4 sets of 3/2 reps

Push-up 3 sets of 10/7 reps

Close Push Up 3 sets of 8/5 reps

Wide Push Up 3 sets of 10/7 reps

Clapping Push-up 3 sets of 8/5 reps

Arm Hauler 3 sets of 30 reps

Sit-up 2 sets of 40 reps

Crunch 2 sets of 40 reps

Side Crunch 2 sets of 80 reps

Supine Leg Raise 2 sets of 40 reps

Four-Count Flutter Kick 2 sets of 50 reps

Purple

Divide up the work as needed

Pull-up 2 sets of 7/3 reps

Chin-up 2 sets of 7/3 reps

Close Grip Pull-up 2 sets of 7/3 reps

Wide Grip Pull-up 2 sets of 7/3 reps

Mountain Climber Pull-up 2 sets of 7/3 reps 

Push-up 3 sets of 15/10 reps

Close Push Up 3 sets of 10/7 reps

Wide Push Up 3 sets of 15/10 reps

Clapping Push-up 3 sets of 10/7

Arm Hauler 3 sets of 30 reps

Sit-up 2 sets of 40 reps

Crunch 2 sets of 40 reps

Side Crunch 2 sets of 80 reps

Supine Leg Raise 2 sets of 40 reps

Four-Count Flutter Kick 2 sets of 50 reps

Week 3 Day 1 (B) 

Orange

1. Push Up (for reps) 1 set 2:00 *set is over when knee touches ground

2. Sit Up (for reps) 1 set of 2:00

3. Pull Up (for reps) 1 set

4. Divide up the Bar Hang, Push-ups, and Sit-ups as needed

Bar Hang - Pyramid up to and back down 

M 5s, 10s, 15s, 20s, 25s, 30s, 35s, 40s, 35s, 30s, 25s, 20s, 15s, 10s, 5s F 5s, 10s, 15s, 20s, 25s, 30s, 25s, 20s, 15s, 10s, 5s

Push-up - Pyramid up to and back down 

M 1,2,3,4,5,6,7,8,9,10,11,10,9,8,7,6,5,4,3,2,1 F 1,2,3,4,5,6,5,4,3,2,1

Sit-up - Pyramid up to and back down

3,6,9,12,15,18,21,24,21,18,15,12,9,6,3

5. Push-up (for reps) 1 set 2:00 *set is over when knee touches ground

6. Sit-up (for reps) 1 set of 2:00

7. Pull-up (for reps) 1 set

Blue

1. Push Up (for reps) 1 set 2:00 *set is over when knee touches ground

2. Sit Up (for reps) 1 set of 2:00

3. Pull Up (for reps) 1 set

4. Divide up the Pull-ups, Push-ups, and Sit-ups as needed

Pull-up - Pyramid up to and back down 

M 1,2,3,4,5,5,5,5,5,4,3,2,1 F 1,2,3,4,4,4,4,4,3,2,1

Push-up - Pyramid up to and back down 

M 2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2 F 2,4,6,8,10,10,10,8,6,4,2

Sit-up - Pyramid up to and back down

3,6,9,12,15,18,21,24,27,30,27,24,21,18,15,12,9,6,3

5. Push-up (for reps) 1 set 2:00 *set is over when knee touches ground

6. Sit-up (for reps) 1 set of 2:00

7. Pull-up (for reps) 1 set

Purple

1. Push Up (for reps) 1 set 2:00 *set is over when knee touches ground

2. Sit Up (for reps) 1 set of 2:00

3. Pull Up (for reps) 1 set

4. Divide up the Pull-ups, Push-ups, and Sit-ups as needed

Pull-up - Pyramid up to and back down 

M 1,2,3,4,5,6,7,6,5,4,3,2,1 F 1,2,3,4,3,2,1

Push-up - Pyramid up to and back down 

M 2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2 F 2,4,6,8,10,12,14,16,14,12,10,8,6,4,2

Sit-up - Pyramid up to and back down

3,6,9,12,15,18,21,24,27,30,27,24,21,18,15,12,9,6,3

5. Push-up (for reps) 1 set 2:00 *set is over when knee touches ground

6. Sit-up (for reps) 1 set of 2:00

7. Pull-up (for reps) 1 set

Week 3 Day 2 (C)

Orange

1. 3 rounds of: 2/1 Wide Grip Pull-ups, 4/2 Close Push-ups, 15 Air Squats

2. 3 rounds of: 2/1 Close Pull-ups, 4/2 Wide Push-ups, 12 Air Squats

3. 3 rounds of: 2/1 Pull-ups, 4/2 Push-ups, 9 Air Squats

4. 3 rounds of: 2/1 Mountain Climber Pull-ups, 4/2 Wide Push-ups, 6 Air Squats

5. 3 rounds of: 2/1 Chin-up, 4/2 Close Push-ups, 3 Air Squats 

Blue

1. 4 rounds of: 2/1 Wide Grip Pull-ups, 7/5 Close Push-ups, 15 Air Squats

2. 4 rounds of: 2/1 Close Pull-ups, 6/4 Wide Push-ups, 12 Air Squats

3. 4 rounds of: 2/1 Pull-ups, 5/3 Clapping Push-ups, 9 Air Squats

4. 4 rounds of: 2/1 Mountain Climber Pull-ups, 4/2 Wide Push-ups, 6 Air Squats

5. 4 rounds of: 2/1 Chin-up, 3/1 Close Push-ups, 3 Air Squats

Purple

1. 4 rounds of:, 5 Wide Grip Pull-ups, 10 Close Push-ups, 15 Air Squats

2. 4 rounds of: 4 Close Pull-ups, 8 Wide Push-ups, 12 Air Squats

3. 4 rounds of: 3 Pull-ups, 6 Clapping Push-ups, 9 Air Squats

4. 4 rounds of: 2 Mountain Climber Pull-ups, 4 Wide Push-ups, 6 Air Squats

5. 4 rounds of: 1 Chin-up, 2 Close Push-ups, 3 Air Squats

Week 4 Day 1 (A)

Orange

Chin Over Bar Hold Pull-up Grip 3 sets of 2 reps of 5/3 sec. w/ 5/3 sec. negative

Chin Over Bar Hold Chin-up Grip 3 sets of 2 reps of 5/3 sec. w/ 5/3 sec. negative

Chin Over Bar Hold Close Pull-up Grip 3 sets of 2 reps of 5/3 sec. w/ 5/3 sec. negative

Chin Over Bar Hold Wide Pull-up Grip 3 sets of 2 reps of 5/3 sec. w/ 5/3 sec. negative

Chin Over Bar Hold Mountain Climber Grip 3 sets of 2 reps of 5/3 sec. w/ 5/3 sec. negative

Push-up 5 sets of 7/3 reps

Close Push Up 5 sets of 6/2 reps

Wide Push Up 5 sets of 7/3 reps

Arm Hauler 3 sets of 30 reps

Sit-up 3 sets of 40 reps

Crunch 3 sets of 40 reps

Side Crunch 3 sets of 80 reps

Blue

Close Grip Pull-up 4 sets of 4/2 reps

Wide Grip Pull-up 4 sets of 4/2 reps

Mountain Climber Pull-up 4 sets of 4/2 reps

Push-up 4 sets of 10/7 reps

Close Push Up 4 sets of 8/5 reps

Wide Push Up 4 sets of 10/7 reps

Clapping Push-up 4 sets of 8/5 reps

Arm Hauler 4 sets of 30 reps

Sit-up 3 sets of 40 reps

Crunch 3 sets of 40 reps

Side Crunch 3 sets of 80 reps

Purple

Close Grip Pull-up 3 sets of 7/3 reps

Wide Grip Pull-up 3 sets of 7/3 reps

Mountain Climber Pull-up 3 sets of 7/3 reps

Close Push Up 4 sets of 12/8 reps

Wide Push Up 4 sets of 18/12 reps

Clapping Push-up 4 sets of 12/8

Arm Hauler 4 sets of 30 reps

Sit-up 3 sets of 40 reps

Crunch 3 sets of 40 reps

Side Crunch 3 sets of 80 reps

Week 4 Day 2

Orange

1. 75 Supine Straight Leg Raises

2. 20 minutes to complete as many rounds as possible of: 3/1 Pull-ups, 6/3 Push-ups, 15 Air Squats

3. 75 Four-Count Flutter Kicks

Blue

1. 75 Supine Straight Leg Raises

2. 20 minutes to complete as many rounds as possible of: 5/3 Pull-ups, 10/8 Push-ups, 15 Air Squats

3. 75 Four-Count Flutter Kicks

Purple

1. 100 Supine Straight Leg Raises

2. 20 minutes to complete as many rounds as possible of: 5 Pull-ups, 10 Push-ups, 15 Air Squats

3. 100 Four-Count Flutter Kicks

Week 5 Day 1 (B)

Orange

Divide up the Bar Hang, Push-ups, and Sit-ups as needed

Bar Hang - Pyramid up to and back down 

M 10s, 20s, 30s, 40s, 50s, 60s, 50s, 40s, 30s, 20s, 10s F 10s, 20s, 30s, 40s, 30s, 20s, 10s

Push-up - Pyramid up to and back down 

M 1,2,3,4,5,6,7,8,9,10,11,12,11,10,9,8,7,6,5,4,3,2,1 F 1,2,3,4,5,6,7,6,5,4,3,2,1

Sit-up - Pyramid up to and back down

3,6,9,12,15,18,21,24,27,24,21,18,15,12,9,6,3

Blue

Divide up the Pull-ups, Push-ups, and Sit-ups as needed

Pull-up - Pyramid up to and back down 

M 1,2,3,4,4,4,5,5,5,5,5,4,4,4,3,2,1 F 1,2,3,3,3,4,4,4,4,4,3,3,3,2,1

Push-up - Pyramid up to and back down 

M 2,4,6,8,10,12,14,16,18,20,20,20,18,16,14,12,10,8,6,4,2 F 2,4,6,8,10,10,10,10,10,8,6,4,2 

Sit-up - Pyramid up to and back down

3,6,9,12,15,18,21,24,27,30,27,24,21,18,15,12,9,6,3

Purple

Divide up the Pull-ups, Push-ups, and Sit-ups as needed

Pull-up - Pyramid up to and back down 

M 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 F 1,2,3,4,5,6,7,6,5,4,3,2,1

Push-up - Pyramid up to and back down 

M 2,4,6,8,10,12,14,16,18,20,22,24,26,24,22,20,18,16,14,12,10,8,6,4,2 F 2,4,6,8,10,12,14,16,,18,20,18,16,14,12,10,8,6,4,2

Sit-up - Pyramid up to and back down

3,6,9,12,15,18,21,24,27,30,27,24,21,18,15,12,9,6,3

Week 5 Day 2 (C)

Orange

1. 4 rounds of: 2/1 Wide Grip Pull-ups, 4/2 Close Push-ups, 15 Air Squats

2. 4 rounds of: 2/1 Close Pull-ups, 4/2 Wide Push-ups, 12 Air Squats

3. 4 rounds of: 2/1 Pull-ups , 4/2 Push-ups, 9 Air Squats

4. 4 rounds of: 2/1 Mountain Climber Pull-ups, 4/2 Wide Push-ups, 6 Air Squats

5. 4 rounds of: 2/1 Chin-up, 4/2 Close Push-ups, 3 Air Squats

Blue

1. 5 rounds of: 2/1 Wide Grip Pull-ups, 7/5 Close Push-ups, 15 Air Squats

2. 5 rounds of: 2/1 Close Pull-ups, 6/4 Wide Push-ups, 12 Air Squats

3. 5 rounds of: 2/1 Pull-ups, 5/3 Clapping Push-ups, 9 Air Squats

4. 5 rounds of: 2/1 Mountain Climber Pull-ups, 4/2 Wide Push-ups, 6 Air Squats

5. 5 rounds of: 2/1 Chin-up, 3/1 Close Push-ups, 3 Air Squats

Purple

1. 5 rounds of: 5 Wide Grip Pull-ups, 10 Close Push-ups, 15 Air Squats

2. 5 rounds of: 4 Close Pull-ups, 8 Wide Push-ups, 12 Air Squats

3. 5 rounds of: 3 Pull-ups, 6 Clapping Push-ups, 9 Air Squats

4. 5 rounds of: 2 Mountain Climber Pull-ups, 4 Wide Push-ups, 6 Air Squats

5. 5 rounds of: 1 Chin-up, 2 Close Push-ups, 3 Air Squats

Week 6 Day 1

Orange 

1. 5 rounds of: 15 Sit-ups, 10 Arm Haulers

2. 20 rounds of: 3/1 Pull-ups, 6/3 Push-ups, 15 Air Squats

3. 75 Supine Straight Leg Raises

Blue

1. 5 rounds of: 15 Sit-ups, 10 Arm Haulers

2. 20 rounds of: 5/3 Pull-ups, 10/8 Push-ups, 15 Air Squats

3. 75 Supine Straight Leg Raises

Week 6 Day 1

1. 5 rounds of: 20 Sit-ups, 10 Arm Haulers

2. 20 rounds of: 5 Pull-ups, 10 Push-ups, 15 Air Squats

3. 100 Supine Straight Leg Raises

Week 6 Day 2 (A)

Orange

*Divide up the work as needed

Chin Over Bar Hold Pull-up Grip 2 sets of 10/5 sec. w/ 5/3 sec.negative

Chin Over Bar Hold Chin-up Grip 2 sets of 10/5 sec. w/ 5/3 sec.negative

Chin Over Bar Hold Close Pull-up Grip 2 sets of 10/5 sec. w/ 5/3 sec. negative

Chin Over Bar Hold Wide Pull-up Grip 2 sets of 10/5 sec. w/ 5/3 sec.negative

Chin Over Bar Hold Mountain Climber Grip 2 sets of 10/5 sec. w/ 5/3 sec.negative 

Push-up 5 sets of 10/5 reps

Close Push Up 2 sets of 10/5 reps

Wide Push Up 2 sets of 10/5 reps

Arm Hauler 3 sets of 30 reps

Sit-up 2 sets of 40 reps

Crunch 2 sets of 40 reps

Side Crunch 2 sets of 80 reps

Supine Leg Raise 2 sets of 40 reps

Four-Count Flutter Kick 2 sets of 50 reps

Blue

*Divide up the work as needed

Pull-up 3 sets of 4/2 reps

Chin-up 3 sets of 4/2 reps

Close Grip Pull-up 3 sets of 4/2 reps

Wide Grip Pull-up 3 sets of 4/2 reps

Mountain Climber Pull-up 3 sets of 4/2 reps

Push-up 3 sets of 12/8 reps

Close Push Up 3 sets of 10/6 reps

Wide Push Up 3 sets of 12/8 reps

Clapping Push-up 3 sets of 10/6

Arm Hauler 3 sets of 30 reps

Sit-up 2 sets of 40 reps

Crunch 2 sets of 40 reps

Side Crunch 2 sets of 80 reps

Supine Leg Raise 2 sets of 40 reps

Four-Count Flutter Kick 2 sets of 50 reps

Purple

*Divide up the work as needed

Pull-up 3 sets of 8/4 reps

Chin-up 3 sets of 8/4 reps

Close Grip Pull-up 3 sets of 8/4 reps

Wide Grip Pull-up 3 sets of 8/4 reps

Mountain Climber Pull-up 3 sets of 8/4 reps

Push-up 3 sets of 20/14 reps

Close Push Up 3 sets of 12/8 reps

Wide Push Up 3 sets of 15/10 reps

Clapping Push-up 3 sets of 12/8

Arm Hauler 3 sets of 30 reps

Sit-up 2 sets of 40 reps

Crunch 2 sets of 40 reps

Side Crunch 2 sets of 80 reps

Supine Leg Raise 2 sets of 40 reps

Four-Count Flutter Kick 2 sets of 50 reps

Week 7 Day 1 (B)

Orange

Divide up the Bar Hang, Push-ups, and Sit-ups as needed

Bar Hang - Pyramid up to and back down 

M 10s, 20s, 30s, 40s, 50s, 60s, 50s, 40s, 30s, 20s, 10s F 10s, 20s, 30s, 40s, 30s, 20s, 10s

Push-up - Pyramid up to and back down 

M 1,2,3,4,5,6,7,8,9,10,11,12,13,12,11,10,9,8,7,6,5,4,3,2,1 F 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Sit-up - Pyramid up to and back down

3,6,9,12,15,18,21,24,27,30,27,24,21,18,15,12,9,6,3

Blue

Divide up the Pull-ups, Push-ups, and Sit-ups as needed

Pull-up - Pyramid up to and back down 

M 1,2,3,4,4,4,5,5,5,5,5,4,4,4,3,2,1 F 1,2,3,3,3,4,4,4,4,4,3,3,3,2,1

Push-up - Pyramid up to and back down 

M 2,4,6,8,10,12,14,16,18,20,20,20,18,16,14,12,10,8,6,4,2 F 2,4,6,8,10,10,10,10,10,8,6,4,2

Sit-up - Pyramid up to and back down

3,6,9,12,15,18,21,24,27,30,27,24,21,18,15,12,9,6,3

Purple

Divide up the Pull-ups, Push-ups, and Sit-ups as needed

Pull-up - Pyramid up to and back down 

M 1,2,3,4,5,6,7,8,9,10,11,12,11,10,,9,8,7,6,5,4,3,2,1 

F 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Push-up - Pyramid up to and back down 

M 2,4,6,8,10,12,14,16,18,20,22,24,26,24,26,28,30,28,26,24,22,20,18,16,14,12,10,8,6,4,2

F 2,4,6,8,10,12,14,16,,18,20,22,24,22,20,18,16,14,12,10,8,6,4,2 

Sit-up - Pyramid up to and back down

3,6,9,12,15,18,21,24,27,30,27,24,21,18,15,12,9,6,3

Week 7 Day 2 (C)

Orange

1. 5 rounds of: 2/1 Wide Grip Pull-ups, 4/2 Close Push-ups, 15 Air Squats

2. 5 rounds of: 2/1 Close Pull-ups, 4/2 Wide Push-ups, 12 Air Squats

3. 5 rounds of: 2/1 Pull-ups, 4/2 Push-ups, 9 Air Squats

4. 5 rounds of: 2/1 Mountain Climber Pull-ups, 4/2 Wide Push-ups, 6 Air Squats

5. 5 rounds of: 2/1 Chin-up, 4/2 Close Push-ups, 3 Air Squats

Blue

1. 5 rounds of: 2/1 Wide Grip Pull-ups, 4/2 Close Push-ups, 15 Air Squats

2. 5 rounds of: 2/1 Close Pull-ups, 4/2 Wide Push-ups, 12 Air Squats

3. 5 rounds of: 2/1 Pull-ups , 4/2 Push-ups, 9 Air Squats

4. 5 rounds of: 2/1 Mountain Climber Pull-ups, 4/2 Wide Push-ups. 6 Air Squats

5. 5 rounds of: 2/1 Chin-up, 4/2 Close Push-ups, 3 Air Squats

Purple

1. 5 rounds of: 5 Wide Grip Pull-ups, 10 Close Push-ups

2. 5 rounds of: 4 Close Pull-ups, 8 Wide Push-ups

3. 5 rounds of: 3 Pull-ups, 6 Clapping Push-ups

4. 5 rounds of: 2 Mountain Climber Pull-ups, 4 Wide Push-ups

5. 5 rounds of: 1 Chin-up, 2 Close Push-ups

Week 8 Day 1

Orange

20 rounds of: 3/1 Pull-ups, 6/3 Push-ups, 10 Supine Straight Leg Raise

Blue

20 rounds of: 5 Pull-ups, 10 Push-ups, 10 Supine Straight Leg Raise

Week 8 Day 1

20 rounds of: 5 Pull-ups, 10 Push-ups, 15 Supine Straight Leg Raise