Pro-tips for Hero WOD "Murph"

1 Mile run

100 Pull-ups


300 Air squats

1 Mile run

Things to consider:

  • Total volume of reps

  • Temperature outside (in sunny Florida it will be about 94 degrees outside) Consider doing the WOD early in the morning or late in the afternoon.

  • Total time domain / possibly switching to an AMRAP

  • Resting

  • Hydrating

The 1st trimester is great place to start shifting your mindset and overall goal with fitness.  Just like any great house, it is built on a solid foundation.  Same goes for your journey into motherhood. This is the time to build your foundation by setting yourself up for the remainder of your pregnancy and into your postpartum journey. Slowing things down, dialing in movements patterns and experimenting with different ways to breath is a great place to start. Keep in mind the things to consider scaling above. If you are experiencing fatigue, nauseas, breast soreness, etc don’t push beyond your limits, dial it back. “Train to train another day”.

As your pregnancy progresses, so should your movement patterns.

 2nd and 3rd  trimester considerations below:


At some point in the 2nd trimester (everyone will be slightly different) I don’t recommend continuing to run. It’s not necessarily how it feels right now, but the impact it could have on your body postpartum.

A few modifications could be:

  • Brisk walk

  • Sled pull 200 meters to 400 meters

  • Bike

  • Row

  • Banded march- April Moore just posted a great demo of this- Check her out here


The more your belly grows, more tension is added to the midline and pelvic floor.

Some of the Signs you should scale:

  • Coning/doming of the belly

  • Tugging/pulling sensation in the belly

  • Pelvic pain/pressure/leaking

  • Growing belly with or without the symptoms listed above

 There are a ton of options to sub for pull-ups a few options could be:

  • Banded pull-ups

  • Ring rows

  • Banded lat pull downs

  • Horizontal pull-ups

  • Bent over rows


Again, as your pregnancy progresses, you should adjust your movement patterns. What are you gaining by trying to do an RX push-ups with a belly? For one it’s probably not very comfortable and quite difficult to perform. A few options could be:

  • Floor press with a light set of dumbbells

  • Inclined push-ups: You can use a box, bench, wall, plates, dumbbells, etc  

  • Seated press with light dumbbells

Air squat

Changing the range of motion by squatting to an object might be needed if squatting below parallel is uncomfortable.  Also considering reducing the total number of squats. Other movement modifications if air squats are a no-go could be:

  • Banded hip thrusts

  • Lunges

  • Step-ups

  • Box squats

  • Sumo deadlifts

The same considerations above apply to postpartum moms. Depending on where you are with your postpartum timeline (strategy, pelvic floor physical therapy, progressions, able to meet the demand of the movement your performing symptom free?) all of these things and more will determine what movements you’re ready to perform.  

Example- I wouldn’t recommend running 2 miles at 6 weeks postpartum or even 6 months postpartum. Slow is smooth, smooth is fast. Reconnect, control, add load, and progress overtime.

The end goal is to get in a workout to honor those who have died for our country protecting our freedoms.  Don’t let ego and what you may have done in the past get in the way of that goal.  Be the example for other moms in your gym by showing that you don’t have anything to prove by going RX.

Want to chat about a strategy for you?

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Train to train another day - Coach K