Treadmill Mini Murph Workout

Hey guys, I hope you had a great weekend!  We did.  It was full of basketball games, first dates (for my oldest daughter) and a relaxing night on the couch with wine!  I wasn’t able to run outside this weekend but I did do a killer workout that I wanted to share with you guys.  It was created by hubby.  It is inspired by the Crossfit Murph workout.  Trust me it is killer!  

Mini Murph Workout

I would suggest timing each mile and try to improve your time each round.  Your goal is to try to get done as fast as you can while maintaining proper form and running technique.  

A lot of you have asked me for meal ideas and suggestions so I thought I would share mine for this week.  There are so many great recipes and inspiration on the web.  Here you go:  Week 3 Meal Plan

Let me know if you try any of the recipes or the workout in the comments.  I love to hear from you guys!  Have a great week!

Bust Treadmill Boredom

Hi everyone I hope you had a great week.  The week flew by.  I cannot believe it is December.  We decorated the house and got all of our holiday decor out and I am starting to feel festive!  December definitely brought in the cold weather.  It has been averaging around low 20 degree temperatures for the past week and that means more indoor running for this girl because I am kind of a wimp when it comes to running outside super early at 5:oo am!  I can easily get bored on the treadmill when running more than 20 minutes so I have to have to keep my mind on something or mix things up.  So I threw together this workout to help keeps things changing while I was on the treadmill.  It went by so fast and when I was done I was feeling awesome!  Give this 30 minute treadmill workout a try and let me know how it goes for you!  

Treadmill Workout

The goal for this 30 minute treadmill workout is to be an intense mix of hills, sprints, and endurance.  I recommend starting with a jog to warm up for about 3-5 minutes and then start the workout.   The pace is suggested, you will need to adjust to your personal running speed and treadmill.  This workout is designed to be done in approximately 30 minutes however you can take out a section or repeat a section to make the workout your own.

Treadmill Workout Pace Incline Time
Warm Up 5-6 mph 1% 3-5 Minutes
Hill Work 5-6 mph 10% 1 Minute
    1% 1 Minute
    12% 1 Minute
    1% 1 Minute
    15% 1 Minute
    1% 1 Minute
    12% 1 Minute
    1% 1 Minute
    10% 1 Minute
Walking Recovery 3-4 mph 1% 1 Minute
Endurance Work 6.5 mph 1% 1 Minute
  7.5 mph 1% 1 Minute
  8.0 mph 1% 1 Minute
  8.5 mph 1% 1 Minute
  6.5 mph 1% 1 Minute
Sprint Work 8-10 mph 1% 1 Minute
  5-6 mph 1% 1 Minute
  8.5 mph 1% 1 Minute
  5-6 mph 1% 30 Sec.
  9.0 mph 1% 1 Minute
  5-6 mph 1% 1 Minute
  9-10 mph 1% 30 Seconds
  5-6 mph 1% 1 Minute
Cool Down 3-4 mph 1% 3-5 Minutes

Be sure to take time to stretch following this workout! 

I hope you all have a great week and if you have any boredom busting treadmill ideas I would love to hear them!

Treadmill and Rowing HIIT workout

Hi Guys, I hope you had a great weekend.  It was raining and windy on Saturday so I met my friend Holly at Orange Theory for an indoor workout instead of our weekend run.  By the way Holly is a beast on the rowing machine!!! 

I love going to Orange Theory Classes.  If you are not familiar with Orange Theory it is a high intensity  heart rate based workout.  The workouts are 6o minutes long and designed to keep you in a specific target heart rate zone to spike your metabolism and keep your energy burning after the workout.   I am always challenged at these workouts, I leave feeling awesome and super sweaty.  However, not everyone has an OT studio near them or has the ability to take one of these classes.  I cannot attend every day so I put together a few workouts to do on my own when I hit the gym.  Here is an Orange Theory inspired treadmill, rowing and strength workout for you to try.  

Oragne Theory Inspried Workout

Warm Up

Jog or Row at an easy pace for 3-5 minutes

Treadmill Speed Section

  • Jog 1 Minute:  Comfortable Pace
  • Run 3 Minutes:  Hard Pace (you should have trouble talking)
  • Recover 1 Minute:  Walk or Jog
  • Run 2 Minutes:  Difficult Pace (faster than your previous hard pace)
  • Recover 1 Minute:  Walk or Jog
  • Sprint 1 Minute


  • Row 500 Meters
  • 10 Squat Jumps
  • 10 Deadlifts
  • 10 Bent Over Rows
  • 20 Bicycle Crunches

Repeat 3x

Incline Treadmill Section

  • Jog 1 Minute:  Comfortable Pace
  • Increase incline to 2% and run 2 minutes at a hard pace
  • Recover 1 Minute:  Comfortable Pace
  • Increase Incline to 3% and run 2 minutes at a hard pace
  • Recover 45 seconds:  Comfortable Pace
  • Increase Incline to 4% and run 90 seconds at a hard pace
  • Recover Walk or Jog 1 Minute


  • Row 750 Meters
  • 10 Burpees
  • 10 Squats
  • 10 Bicep Curls
  • 20 Full Sit Ups or Regular Crunches

Repeat 3x

Row 1000 Meters

  • Row 1 Minute (comfortable pace)
  • Row 1 Minute (hard pace)

Repeat until you reach 1000 Meters

Cool Down and Stretch

Let me know if you give this workout a try and what you think!  I would love to hear how it went.  Have a great Monday. 


Celebration Weekend & Treadmill Body Weight Workout

Celebration Weekend & Treadmill and Body Weight Workout  

I hope you all had a great weekend.  We had a jam packed weekend.  We got to celebrate the wedding of our friends daughter, my hubby’s Birthday and celebrated a lot of race PR’s in the Harvest Classic 8k.  It was a celebration weekend!  

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This workout today was inspired by my workout at Orange Theory last week.  My core was SORE!!!!!  So I recreated this workout to do on my own.  I am trying to focus more on my core and add more core work into each of my workouts daily.  This is a bodyweight and treadmill workout, but could easily be done outside or using another machine like an elliptical or bike.  Just make sure you are pushing yourself.  

Treadmill Interval Workout

For specific details see below

Warm Up (repeat 3-4 times through)

  • 10 Jumping Jacks
  • 10 Bodyweight Squats
  • 10 Push Ups
  • 10 Mountain Climbers

Round 1  Body Weight and Core (repeat 3-4 times for 15 Minutes)

  • 10 Full Burpees (go all the way down into a push up to the floor and then come up)
  • 10 4 Point Planks (see video demo below)
  • 20 Lunge Hops  

Treadmill Section 1

  • 2 Minute Easy Pace
  • 1 Minute at a Push Pace (1-2 mph faster than easy)
  • 1 Minute Sprint (this should be hard)
  • 1 Minute Recovery walk or jog

Repeat 2 more times

Round 2  Core Power

  • 30 Seconds Plank Jacks
  • 30 Second Plank Forearm to Full Plank
  • 30 Second V-Sit

Repeat 3-4 times

Treadmill Section 2

  • 2 Minute Easy Pace
  • 30 Second Sprint
  • 30 Second Recover walk or Jog
  • 30 Second Sprint

Repeat 3-4 times

Cool Down and Stretch

4 Point Plank from on Vimeo.

Have a great week!  Give this workout a try and let me know if you are sore! 

Treadmill and Bodyweight Workout

Treadmill and Body Weight Workout Happy Monday!  I hope you all had a nice restful weekend.  I did.  I got the chance to spend a day with my daughter’s shopping and just hanging out before they start school.  I also went to yoga.  I love yoga.  I try to do hot yoga once a week and really miss it when I don’t do it.  

One of my favorite things on Sunday besides going to church is running with friends.  This Sunday I ran almost 9 miles and it felt great!   Now I have to be honest I have been slacking a bit in my running.  I stopped going to Orange Theory for the summer and I can tell!  If you haven’t been to Orange Theory you need to try a class.  It will definitely push you.  So I started my membership up again and I am taking my first class since May this Friday.  Man am I scared!  It’s been a while.  To prep myself I did a treadmill workout to get myself pumped and ready to go.  I thought I would share this workout with you since it was a pretty good one.  This workout can be done anywhere and requires no weights.  I did a mix of outside running and treadmill running.  I wore my heart rate monitor to make sure I was in the zones similar to what I would be in during an Orangetheory workout.  

Warm Up

1 Mile Easy Run (note your pace)

Bodyweight Workout

  • 10 Burpees
  • 20 Push Ups
  • 30 Full Sit Ups
  • 40 Body Weight Deep Squats

Run 1 Mile (at a push pace, note your pace)

Push Pace is about 1-2 mph faster than your base speed for a normal run.

Repeat Bodyweight Workout From Above

Run 1 Mile (at a push pace, make sure this mile is faster than your second mile)  

Core Workout

  • Plank Jacks (30 seconds)
  • Side Planks (30 Seconds on each side)
  • Regular Plank (30 Seconds)
  • Bicycle (30 Seconds)

Always finish with a cool down and a stretch.  I did a quick 2 minute cool down jog and a few yoga flows and some yoga stretching at the end of this workout.  It felt sooooo good!

Have a great week! 

Tank Top Arm Strength and Run Workout

This morning my friend Rachel and I changed our run up a bit.  We usually just meet and go for a longer run or do hill repeats.  We wanted to incorporate and arm workout while still getting a few miles in.  This was a great workout.  I will definitely be feeling my arms tomorrow.

Start off with a 1 mile warm up run.  Then complete the strength exercises using heavy weights.  Weights should be heavy and you should have a hard time getting in all of the reps.  You may need to go to a lower weight to finish.  First set complete 12 reps, second set 10 reps and final set 8 reps.  Between each set do the running workout.

Tank Top Arms

Treadmill and Strength Workout

This is a great workout you can do at home or at the gym.  Sometimes running on the treadmill is a little boring for me.  I love incorporating running intervals into my strength training especially when I am training for a race or just trying to work on my speed.  This workout will target both speed work and hill running.  Enjoy!treadmill and strength