Melissa Rowe Fitness

This fall I began training Mark Czarkowski , a man my age who simply wanted to feel stronger and get more mobile. Yesterday he brought his daughter along with him for his workout. Jamie Czarkowski is an Olympic silver medalist in synchronized swimming. Jamie casually began doing a version of a CrossFit workout called a Murph. I was thrilled to meet her and spend a bit of time with her in the gym. Many of you have been asking me for a challenge to kick off the new year, here’s one for you : train to do your version of a Murph! The Murph workout : 1 -mile run 100 pull-ups 200 push-ups , 300 air squats, and another 1-mile run, often with a weighted vest. It’s famous for its intensity, requiring strength and endurance, but can be scaled by reducing reps or modifying movements for all fitness levels, with partitioning the reps

So after a good warm up I’m going to suggest this modified version of the middle part to start : 5 pull-ups 10 pushups 15 squats…10x or simply repeat rounds and see how far you get. Just get started and keep consistently working away at getting stronger at all of the components. We will gradually build up to 10 pull-ups, 20 push-ups and 30 squats 10x ! Let’s see how we do! If you don’t have a place to do pull ups. You can pull on a Trx or just work on the squats and push-ups. Thank you Jamie for being so inspiring! Every time I try a few sets know I am cheering you on your way to another Olympic medal! Who is in with me ? Let’s do our best and forget the rest ! I’ll post in my stories weekly and you can follow along!

Trying to do make myself do stuff I’m not good at, so single leg variations of getting up and down and modifying to work on the skills. There is a way through and I’m enjoying the process. A great way to scale back and work towards pistol squats! Give it a try and let me know how it goes. Practice, progress, repeat and get results! Hope you enjoy the journey to strength for life.

You only need a small amount of jumping to reap all the benefits. To really improve our bones we need to jump! Start gradually and let’s build our bone health together. Give it a try and let me know how it goes !

Working out will make you feel weak even though it’s making you stronger! Feels good to get back to it ! Remember with your workouts doing something is better than nothing and consistency over intensity. Here I’m trying to squat deeper so trying to do some mobility work to help with my squat depth between my sets.

Going to change up the order and start the rounds with push-ups for week 2 so we keep our push up volume up ! Also added a min plank for extra core. On Fridays max out your push-ups at the end of the rounds. Let’s do this !

March challenge. See how many days in March you can do these descending sets ending with a nice stretch. Daily movement and stretching to feel good.

February push-up and sit-up challenge is back .
Starts Saturday February 1 . Do the same number of sit-ups as push-ups each day. Let’s get stronger together! Who’s in with me ?

This month get moving to get our steps in, but also try adding in some sprint intervals 3 times per week. This is hugely beneficial for everyone but especially peri and post menopausal women. You want to do a good 10 min warm up and then sprint hard for 30 sec and recover for a full 2 min repeating that 4x . It also could be climbing stairs for 30 sec and recovering on the way back down 4 times . AIM for at least 2 strength workouts each week even 20 -30 mins in length . I’m always talking about protein ! Let’s increase that this month. It’s harder than you think to get enough. Try front loading your day with protein at breakfast. 2 eggs and 1/2 C egg whites is approx 25-30 grams and then a protein shake or bar can also help you out later in the morning . Look for ones with at least 20 -30g of protein. Protein fills you up and helps preserve your muscle mass. Try to get protein at every meal but challenge yourself to get it in early in your day, 40g by 1 pm ! Let’s get as strong as we can and enjoy the results!
Who’s in ?
Let’s get it done ! Starts tomorrow!

No live class tomorrow see you Monday !

Going live at noon today !
No live class tomorrow