A while back we were inspired by a WOD (workout of the day) that was gaining popularity in the CrossFit world as the ‘Murph’. This grueling workout, named after a fallen American lieutenant, is simple at its core, but the reps are the real killer.

So as an ode to the Murph we came up with our own reps challenge which we call the Viking100.

The point of the workout is to go through the list of exercises from top to bottom as quickly as possible with little to no rest in between. All 6 exercises make up one lap and total 100 repetitions (reps).

Now the real challenge is how long you can sustain this for a whole 10 minutes. We’ve set a goal for you based on which distance of Strong Viking you are training to conquer*:

• Lightning 7km = 100 reps (1 lap)
• Warrior 13km = 200 reps (2 laps)
• Beast 19km = 300 reps (3 laps)

*For those who are not used to training, we recommend starting out slow with some pre-training and easier variations of the exercises until you can complete the 100 reps within the 10 minute mark.

• Burpees: leave out the jump and/or the push-up
• Pull-ups:negative pull ups or use elastics
• Squat jumps: regular squats (go deep!)
• Sit ups: crunches
• Push-ups: knee push-ups
• Walking lunges: forward lunges

So we have put together for you a 5 week challenge with our Viking100. From week 2 to 5 a extra challenge is added to step up your training. We recommend doing the workout at least 2x a week to reap the benefits. If you’re a serious fitness nut be sure to schedule in your rest days!

If the workout is too easy, you are not moving fast enough! Also try adding weights to your pull ups, sit ups and lunges.

Set your goal (Lightning, Warrior or Beast) and write down the amount of reps you were able to complete in 10min

After completing the Viking100 take 30sec to rest then do full out and do as many burpees as you can in 1 min. Rest and STRETCH!

If you think this is too easy, try one minute (or more) of the Viking BEAST burpee: Plank jack + burpee + tuck jump. CLICK HERE to check out this variation.

Complete the Viking100 including the TOTAL ABS variation.

Complete this variation of the Viking100 according to the goal set in week 1 (Lightning, Warrior or Beast). Your bonus workout for this week is 2km of running per round. That means if you are going for the BEAST your goal is to run 6km.

Complete 2 rounds of the Viking100 (completed in week 1) for a full 20min workout with 2min rest in between.

Reward yourself for a job well done! Don’t forget to stretch after each workout and stay hydrated! Show us how you train for your Viking challenge by using #Viking100 and #beViking in your pictures. OORAH!

Need an extra Viking boost? Check out our 2017 anthem below