GUT CHECK CROSSFIT STYLE CHALLENGE WORKOUT: Choose your path, 5 sets, 10 sets, or GUT CHECK 15 sets. You got this!

Workout descriptions and time stamps below.

Murph prep, home gym, or garage workout.

For daily workout programming check out Mayhemathlete.com for all athlete levels.

Live With EllyK and Home Workout and Longevity Prehab Warm Up. Coached Community Workout.

INTRO - 00:00

Prehab warm up explanation: - 28:00
Prehab EMOM begins: - 37:00

12 Minute EMOM OR
3 sets: |
Min 1: backward walk |
Min 2: 5/5 ATG split squat |
Min 3: 10 seated good morning |
Min 4: 10 plank walk

Bodyweight Workout explanation: - 10:12

Bodyweight
Min 1: 5-10 burpee OR 5 banded pull downs + 5 push ups
Min 2: 20 air squats
Min 3: Run Or :30 High knee/ :30 March


Minimal Equipment Workout explanations: - 4:09

3 OPTIONS FOR WORKOUT:
5 sets / 15 minutes
10 sets/ 30 minutes
OR GUT CHECK OPTION:
15 sets/ 45 minutes

Of 3 minute Sets below:

Minimal Equipment |
Min 1: 10-15 cal row |
Min 2: 10-20 wall ball |
Min 3: RUN Or :30 High knee/ :30 March |
*Optional Vest*

Murph Prep Version explanation: - 6:57
Min 1: 3 pull up + 5 push up
Min 2: 20 air squats
Min 3: RUN Or :30 High knee/ :30 March

Workout begins at: - 56:03

MOTIVATION AND COMMUNITY CHAT: - 42:15

This sustainable workout outfit can be found at from www.theEllyKmovement.com.


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