Daily Challenge

(Beginner)

5 rounds:

5 Burpees

10 v-situps

(Advanced)

10 rounds:

10 Burpees

10 v-sits



BOOTCAMP GROUPIE

I wanted to give a big CONGRATS and THANKS to Alison Slagle for following me around today and being my demo girl.  She did my 9:30 am, 10:00 am, and 11:00 am Bootcamp classes today! UNREAL!!!!!!!!!

Grand Opening Update

The Mohr Fitness Grand Opening and 1st Annual Fitness Games are right around the corner!!!!

The prizes so far are as follows...

1st place Team

-Gets their team name on the Mohr Fitness Games Plaque, which hangs on the wall at Mohr Fitness

-Each Member receives a $20 Gift Certificate to Foot Rx in JC

-Each Member receives a 1st place Gold Medal from Trophy Shops JC

1st Place Male

-Receives the 1st place Monster Trophy from Trophy Shops JC

-Receives a $20 Gift Certificate to Outback Steakhouse JC

-Receives a $25 Gift Certificate to Champs Sports in the JC Mall

1st Place Female

-Receives a 1st place Goddess Trophy from Trophy Shops JC

-Receives a $25 Gift Certificate to Peerless Restaurant JC

-Receives a $20 Gift Certificate to Rouge Upscale Salon JC

2nd Place Male

-Receives a 2nd place Monster Trophy from Trophy Shops JC

-Receives a $20 Gift Certificate to Knights JC

-Receives a $15 Gift Certificate to Jason's Deli JC

2nd Place Female

-Receives a 2nd place Goddess Trophy from Trophy Shops JC

-Receives a $20 Gift Certificate to The Johnson City Mall

-Receives a $20 Gift Certificate to The Olive Garden

3rd Place Male

-Receives a 3rd place Monster Trophy from Trophy Shops JC

-Receives a $10 Gift Certificate to Roly Poly

-Receives a $10 Gift Certificate to Atlanta Bread

3rd Place Female

-Receives a 3rd place Goddess Trophy

-Receives a $15 Gift Certificates to Starbucks

-Receives a $10 Panera Bread

ALL PARTICIPANTS RECEIVE A FREE MOHR FITNESS GAMES T-SHIRT!

Daily Challenge

(Beginner)

50 Burpees for time

(Advanced)

Max Deadlift

100 Burpees for time

My black lab Abby has a fast twitch muscle or two.

Daily Challenge

(Beginner)

100 tuck jumps

(Advanced)

100 tuck jumps

50 pushups

100 tuck jumps

50 pullups

100 tuck jumps

50 burpees

Daily Challenge

(Beginner)

30 Seconds of Each of the following:

Jumping Jacks / Burpees / Squats / Situps / Pushups

Rest 1 minute, repeat 2 more times

(Advanced)

Same as Beginner, except 1 minute intervals

Rest 1 minute, repeat 2 more times



Daily Challenge

(Beginner)

1 mile run

(Advanced)

10 mile run

Daily Challenge

(Beginner)

As many reps as possible in 10 minutes of:

10 Lunges each leg

10 V-Sits

(Advanced)

30 Thrusters in as few sets as possible

Daily Challenge

(Beginner)

11 Pullups

22 Pushups

33 Squats Burpees

(Advanced)

6x3 Snatch

3x6 Handstand Pushups

36 Burpees for time

Daily Challenge

(Beginner)

10 Pushups, 50 Jump Ropes

8 Pushups, 40 Jump Ropes

6 Pushups, 30 Jump Ropes

4 Pushups, 20 Jump Ropes

2 Pushups, 10 Jump Ropes

(Advanced)

5,4,3,2,1 Snatch

10 Pullups, 100 Double Unders

9 Pullups, 90 Double Unders

8 Pullups, 80 Double Unders

7 Pullups, 70 Double Unders

6 Pullups, 60 Double Unders

5 Pullups, 50 Double Unders

4 Pullups, 40 Double Unders

3 Pullups, 30 Double Unders

2 Pullups, 20 Double Unders

1 Pullup, 10 Double Unders

*30 Burpees for time

Abe Spear, who plays with Josh Thompson out of Nashville, working on his Deadlift form while in town.

Daily Challenge

(Beginner)

50 lunges each leg

(Advanced)

As many rounds as possible in 20 minutes:

1 Overhead Lunge each leg, 1 Burpee

2 Overhead Lunges each leg, 2 Burpees.....

......See how far you can get in 20 minutes.

Daily Challenge

(Beginner)

30 pushups

45 situps

60 squats

(Advanced)

10 round of:

3 Snatches

3 Thrusters

100 meter sprint



Thumbtack.com

Mohr Fitness is now available for search on Thumbtack.com, which automatically links searches with Google and Craigslist.  Now telling your friends about Mohr Fitness is as easy as searching!

Mohr Fitness on Thumbtack.com

Daily Challenge

(Beginner)

5 rounds of:

5 Burpees

15 squats

(Advanced)

10 rounds of:

5 front squats

5 burpees

5 pullups

5 burpees



What is CrossFit? Promo Video

CrossFit is the most similar style of training to what we do at Mohr Fitness.  We share the same hatred for ellipticals, and the same desire to work hard and achieve drastic results.  This video gives you a good example of how this style of training is different than what you've been doing at your cuddly little fitness center.

4 Hour Body Diet

Rather than a Daily Challenge today, I'm going to post the rules to the diet I will be following for the next 30 days.

"Slow-Carb Diet" from "4 Hour Body"

1. Eat nothing white, or that could be white (bread, pasta, cereal)

2. No fruit

3. No drinking calories (exception 2 glasses red wine per night are allowed)

4. Eat the same meals over and over (same thing for breakfast and lunch, I like to mix up my dinner)

5. One day per week, eat ANYTHING you want ALL day long.

Proteins
*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Black beans
*Beef (preferably grass-fed)
Pork
*Fish
Legumes
*Lentils (also called "dal" or "daal")
Pinto beans
Red beans
Soybeans
Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee Asparagus
Peas
Broccoli
Green beans

The author suggests taking one choice from each category at every meal, and has starred the choices that are most effective.

I am cooking with olive and coconut oil only, and eliminating all dairy (except eggs) as well.

Everydaypaleo.com offers an awesome dish to cook every night if you are looking for recipes.

Check us out on Facebook!

Mohr Fitness Facebook Page

"Nobody Makes Me Bleed my own Blood"

(Beginner)

Tabata intervals (20 seconds work / 10 seconds rest) x 5 of:

Squats

Burpees

Planks

(No rest between rounds)

(Advanced)

Tabata intervals x 5 of:

Overhead press

Curl

Weighted Lunge

[Rest 1 minute]
Burpee

Plank

High Knees

[Rest 1 minute]

Pullup

Row

Squat

We don't stop when we bleed our own blood, we just wrap a paper towell around it.

Daily Challenge

(Beginner)

10 Rounds of:

1 Pullup

3 Pushups

10 Squats

(Advanced)

10 Rounds of:

1 Snatch

2 Behind the Neck Press

3 Back Squat

Rebecca Morefield - Owner of Rouge Hair Salon - 2nd workout at Mohr Fitness

Daily Challenge

(Beginner)

30 Seconds of each of the following:

Squats, High Knees, Burpee

(Rest 1 minute and repeat 2 more times)

(Advanced)

5 Minutes of Burpees

3 Minutes of Thrusters

1 Minute of Pullups

Daily Challenge

(Beginner)

25 Pushups 50 Squats

20 Pushups 40 Squats

15 Pushups 30 Squats

10 Pushups 20 Squats

5 Pushups 10 Squats

(Advanced)

25 Deadlifts 50 Tuck Jumps 500 Meter Row

20 Deadlifts 40 Tuck Jumps 400 Meter Row

15 Deadlifts 30 Tuck Jumps 300 Meter Row

10 Deadlifts 20 Tuck Jumps 200 Meter Row

5 Deadlifts 10 Tuck Jumps 100 Meter Row





Daily Challenge

(Beginner)

100 situps

(Advanced)

50 Snatches

"Whatever you did for one of the least of these brothers of Mine, you did for Me." - Matthew 25:40

Daily Challenge

(Beginner)

5 Pullups

50 jump ropes

4 Pullups

40 jump ropes

3 Pullups

30 jump ropes

2 Pullups

20 jump ropes

1 Pullup

10 jump ropes

(Advanced)

10 Clean and Jerks

100 Double Unders

8 Clean and Jerks

80 Double Unders

6 Clean and Jerks

60 Double Unders

4 Clean and Jerks

40 Double Unders

2 Clean and Jerks

20 Double Unders



QUOTE OF THE DAY

"I'm feeling very upper bodily today"

-Alison Slagle

Daily Challenge

(Beginner)

30 seconds of each of the following:

Overhead Press

Reverse Curl

Reverse Lunge

Tricep Extension

Burpee

Plank

Run in Place

Tuck Jumps

(Advanced)

3 rounds of the Beginner workout with 1 minute rest in between rounds

QUOTE OF THE DAY

"I have bruisees on my knees... you know... from doing burpees."

-Alison Slagle

Daily Challenge

(Beginner)

30 Pushups

30 Squats

30 Situps

30 Squats

30 Dips

30 Squats

(Advanced)

30 Thrusters

30 Tuck Jumps

30 Sumo High-Pulls

30 Tuck Jumps

30 Pullups

30 Tuck Jumps

30 Overhead lunges (30 each leg)

30 Tuck Jumps

30 V-Sits

30 Tuck Jumps

TTB: 24:16 (Whitnee Henley & Deanne Smith)

Daily Challenge

(Beginner)

3 rounds:

30 seconds pushups

Rest 30 seconds

30 seconds squats

Rest 30 seconds

30 seconds curls

Rest 30 seconds

30 seconds Plank w/knee to elbow

Rest 30 seconds

(Advanced)

3 rounds:

60 seconds pushups

Run in place 30 seconds

60 seconds squats

Run in place 30 seconds

60 seconds curls

Run in place 30 seconds

60 seconds Plank w/knee to elbow

Run in place 30 seconds



Daily Challenge

(Beginner)

3 rounds of:

1 min jump rope

1 min burpees

1 min REST

(Advanced)

5 rounds of:

1 min double unders

1 min jump rope

1 minute burpees

1 min REST

Daily Challenge

(Beginner)

With a continuously running clock, perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute... and so on until failure.

(Advanced)

With a continuously running clock, perform 1 clean and jerk the first minute, 2 clean and jerks the second minute, 3 clean and jerks the third minute... and so on until failure.

As soon as you fail, begin the same set up with burpees until failure, beginning at 1 burpee the first minute.

Marvin and the Marines in Afghanistan

I had a long talk with a good friend recently in the Air Force who was stationed in Las Vegas.  He said he and his Air Force buddies do my Daily Challenge workouts and get pissed when I don't post!  Marvin is now in Afghanistan at Camp Leatherneck.  The Daily Challenges from here on out are for you and your boys. 

"Marvin"

1/4 mile run

25 Handstand Pushups

1/2 mile run

50 Pullups

3/4 mile run

75 burpees

1 mile run

100 pushups

Daily Challenge

(Beginner)

50 squats

40 situps

30 pushups

20 pullups

10 burpees

(Advanced)

150 squats

120 situps

90 pushups

60 pullups

30 burpees

Daily Challenge

(Beginner)

3 Rounds:

10 Pushups

20 Tuck Jumps

30 Situps

(Advanced)

10 rounds:

5 pushups

10 tuck jumps

15 situps

MERRY CHRISTMAS & HAPPY FITNESS!!

12 days of Christmas Workout!

12 Jumping Lunges

11 Burpees burping

10 Thrusters thrusting

9 Pullups pulling

8 Handstand Pushups

7 V-Situps

6 Jerks a jerking

5 Cleans a cleaning

4 Snatches snatching

3 Rounds of all this

2 Minutes jump rope

And a tuck jump into a burpee!

Daily Challenge

(Beginner)

10 rounds of:

5 Pushups

10 Situps

15 Squats

(Advanced)

10 rounds of:

5 Hang Cleans

10 Deadlifts

20 Pushups (15 for women)

*Men use 3/4 bodyweight, women use 1/2

Daily Challenge

(Beginner)

20 pushups

40 situps

60 squats

(Advanced)

20 Overhead Presses

40 Pullups

60 Squats

*Shoot for 1/2 bodyweight

Daily Challenge

(Beginner)

2 rounds:

30 seconds Pushups

60 seconds Situps

2 minutes Squats

(Advanced)

Tabata Front Squats with 1/2 your body weight

(Rest 1 minute)
Tabata Burpees

(Rest 1 minute)

Tabata Mountain Climbers

*Tabata intervals are 20 seconds of max effort/10 seconds rest for 8 rounds.

FREE TRAINING through December with a year contract!!!

Daily Challenge

(Beginner)

Max reps in 3 min. Squats

Max reps in 2 min. Burpees

Max reps in 1 min. Pushups

(Advanced)

Same workout, repeated 3 times with no rest

Daily Challenge

(Beginner)

3 round for time of :

30 seconds pushups, 30 seconds squats, 30 seconds situps

(Advanced)

5 rounds for time of:

30 seconds burpees, 30 seconds jump lunges, 30 seconds plank scissors



How does your handstand match up?

Daily Challenge

(Beginner)

With a continously running clock, do 1 burpee the first minute, 2 burpees the second minute,... and so on until you fail to complete the number designated for the minute you are on.

(Advanced)

With a continously running clock, do 1 clean and jerk the first minute, 2 clean and jerks the second minute,... and so on until you fail to complete the number designated for the minute you are on.

FREE BOOT CAMP

FREE BOOTCAMP SATURDAY, 12/4 @ 1 P.M.!!!

Daily Challenge

(Beginner)

100 squats for time

(Advanced)

Deadlift 5-4-3-2-1

Push Press 5-4-3-2-1

*50 Burpees for time

Push Jerk and Deadlift totals:
Deanne: 105 , 155
Dustin: 275 , 445
Chuck: 155, 315
Hudge: 225, 295
Wolfe: 205, 275
Jar Head 155, 345
Chris Graham: 225, 405

Daily Challenge

(Beginner)

150 squats for time

(Advanced)

3 rounds of:

Bodyweight bench max reps

1.5 bodyweight deadlift max reps

Daily Challenge

(Beginner)

5 rounds of:

30 seconds squats

30 seconds lunges

30 seconds pushups

(Advanced)

Military Press 10-8-6-4-2

Back Squat 15-12-9-6-3

RDL 20-16-12-8-4



Daily Challenge

(Beginner)

50 burpees for time

(Advanced)

100 burpees for time

Rest Day!

Daily Challenge

(Beginner)

5 rounds of:

Max reps pushups in 1 minute (Rest 1 minute between rounds)

*Post total number to comments

(Advanced)

5 rounds of:

Max reps thrusters in 1 minute (Rest 1 minute between rounds)

*Post total weight and reps to comments

"One legged stationary chair sits"

Turkey Day Challenge

(Beginner)

As many rounds in 10 minutes of:

5 pushups

10 v-situps

15 squats

(Advanced)

As many rounds in 20 minutes of:

5 handstand pushups

10 pullups

15 Jumping lunges



Daily Challenge

(Beginner)

Pullups 5-4-3-2-1

Pushups 10-8-6-4-2

Lunges 15-12-9-6-3

(Advanced)

Deadlift 5-4-3-2-1

Handstand Pushups 10-8-6-4-2

Split Squats 15-12-9-6-3



Daily Challenge

(Beginner)

Lunges 5-4-3-2-1

Pushups 10-8-6-4-2

RDL 15-12-9-6-3

(Advanced)

Hang Snatch 5-4-3-2-1

Behind Neck Press 10-8-6-4-2

Back Squat 15-12-9-6-3

"I have to exercise in the morning before my brain figures out what I'm doing."  -Marsha Doble



Daily Challenge

(Beginner)

Max rounds in 10 minutes of:

5 burpees

10 v-situps

(Advanced)

Max rounds in 20 minutes of:

5 clean and jerks

10 pullups



"Men's best successes come after their disappointments."
Henry Ward Beecher



FREE BOOT CAMP

FREE BOOT CAMP SATURDAY 11/13 at 1 PM!!!!

Daily Challenge

(Beginner)

50 Burpees for time

(Advanced)

50 Pullups

100 Pushups

150 Squats

“Don’t quit when you’re beaten, fight on just the same. Blood, sweat, and tears versus heartache and pain.  Take heart if you’ve faltered, struck out while at bat, missed the last field goal, got pinned to the mat.  Come back if you’ve fallen while leading the race, then crawled on your knees to finish in last place.  Soft victories come easy, untroubled with care, hard ones take patience, with courage to dare.  Don’t quit when you’re beaten, fight back in the strife, for a more glorious finish in sports and especially in life.”

This quote was written by the 1991 Sullivan South Football team, who had a winless season the year before and came back to win the conference championship. It hung in the locker room at South above the door we exited to practice and play on Friday nights. It now hangs in my office at Mohr Fitness.

Daily Challenge

(Beginner)
5 rounds of:
1 minute of Burpees
30 seconds rest

(Advanced)
5 rounds of:
1 minute of Pullups
1 minute of Burpees
1 minute of V-situps
1 minute rest

Daily Challenge

BOSU BALLS + WEIGHTED BACK SQUATS= IDIOT

"If you can’t excell with talent, triumph with effort." -Dave Weinbaum

Daily Challenge
(Beginner)
As many reps in possible in 10 minutes of:
5 pushups
10 situps
...15 squats

(Advanced)
As many reps as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

Daily Challenge

(Beginner)

Max rounds in 10 minutes of:

10 burpees

10 v-sits

(Advanced)

Max rounds in 20 minutes of:

10 L-pullups

10 burpees

10 v-sits

"Some people dream of success… while others wake up and work hard at it." -Unknown

Daily Challenge

Daily Challenge

(Beginner)

Grab your pumpkin....

3 rounds of:

10 Overhead Lunges

10 Thrusters

10 Burpees

(Advanced)

10-9-8-7-6-5-4-3-2-1 of:

Overhead Lunges

Thrusters

Burpees

Daily Challenge

Daily Challenge
(Beginner)
50 burpees for time

(Advanced)
50 clean and jerks for time (use 1/2 your bodyweight)




"Those who do not find time for exercise will have to find time for illness" - Earl of Derby

Daily Challenge

(Beginner)

5 rounds for time:

30 seconds lunges

20 seconds squats

10 seconds high knees

(Advanced)

3 rounds for time:

15 romanian dead lifts

5 clean and jerks

5 lunges each leg

5 clean and jerks

I’ve got a theory that if you give 100 percent all of the time, somehow things will work out in the end. -Larry Bird

Daily Challenge

Daily Challenge:

(Beginner)
3 rounds for time of:
10 pushups
15 situps
20 squats

(Advanced)
5 rounds for time of:
10 pullups
20 pushups
30 squats




"You only ever grow as a human being if you're outside your comfort zone."- Percy Cerutty

Welcome to MOHR FITNESS

Hello, and welcome to the MOHR FITNESS blog!  This site is a FREE service dedicated to providing you with the information needed to achieve your fitness goals. 

Every day, there will be a "Daily Challenge" workout posted with a "beginner" and "advanced" option to follow.  I encourage you to post your workout stats under the Daily Challenge as a free way to track your progress, and to see how you stack up against other MOHR FITNESS followers.

Also, I know life is busy, stressful, etc... and we could all use a little motivation to work out.  So, I will provide a "Reason to Train" every day in the form of a motivational picture, video, or quote.

This is an interactive and free website, so your input and comments are greatly valued.  Thank you for supporting MOHR FITNESS!