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Crucible Merkin
CRUCIBLE MERKIN
CRUCIBLE MERKIN
Description
Crucible Merkin
Start in a wide merkin stance with hands much further out than shoulder-width.
Rotate hands 90 degrees outward until they are facing away from the body.
Perform a merkin.
See Also
Punch-up Merkin
Intermediate
PUNCH-UP MERKIN
In Merkin position, perform a push-up, then punch with the right arm 10 times in various directions. Repeat with the left arm after another Merkin.
Merkin
Upper Body
Chest
Shoulders
Triceps
Pseudo Planche Merkins
Advanced
PSEUDO PLANCHE MERKINS
In push-up position, turn hands to toes, walk feet up, and perform Merkins for biceps.
Merkin
Upper Body
Chest
Shoulders
Triceps
Prime Time Merkin
Advanced
PRIME TIME MERKIN
In standard merkin position, raise one leg off the ground and switch legs with each rep in a plyometric style. Named after Neon Deion Sanders' celebratory shuffle to the end zone.
Merkin
Upper Body
Chest
Shoulders
Triceps
Plyometrics
Creature Merkins
Advanced
CREATURE MERKINS
In an incline merkin position, pivot on your feet to move right for a merkin, then return to the bench and pivot left for another merkin.
Merkin
Bench
Upper Body
Chest
Shoulders
Triceps
Core
Worst Worst Merkin Ever
Advanced
WORST WORST MERKIN EVER
In cadence: 10 Crucible Merkins, Wercans, regular Merkins, and Diamond Merkins—it's the worst!
Merkin
Upper Body
Chest
Triceps
Worst Merkin Ever
Advanced
Perform 1 Wide Arm, 1 Regular, and 1 Diamond Merkin in succession for the Worst Merkin Ever.
Merkin
Upper Body
Chest
Triceps
WMD
Advanced
WMD
WMD: 3 merkins in a row—1 Wide Arm, 1 Regular, 1 Diamond—no breaks. (aka Worst Merkin Ever)
Merkin
Upper Body
Chest
Triceps
Wheel of Merkin
Advanced
In incline plank, perform merkins at various angles by rotating 90 degrees each time.
Merkin
Upper Body
Chest
Triceps
Plank