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Description
Start in a plank position and crawl with both legs dragging behind.
For an added challenge, try a Zombie Crawl on an incline.
See Also
Welsh Dragons
Advanced
WELSH DRAGONS
In plank, bear crawl 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap. Increase reps by 1 each round until 10, 30-50 feet, or arms give out.
Core
Plank
Crawl
Merkin
Tunnel of Love
Intermediate
TUNNEL OF LOVE
While planking side by side, PAX take turns crawling under the tunnel formed by their bodies. Best done with a ruck on, in the snow, or in the mud.
Core
Plank
Crawl
Zombies Bunny Tag
Intermediate
ZOMBIES BUNNY TAG
A game involving zombies (Zombie Crawl) vs bunnies (Murder Bunny in a squared off area. Zombies tag bunnies. If bunny gets tagged they become zombie.
Coupon
Full Body
Crawl
Game
Squirrel Splat
Intermediate
SQUIRREL SPLAT
Combine a hand-release merkin with a frogger: down, jump legs outside hands, then back to plank.
Merkin
Core
Plank
Full Body
Plyometrics
Flamingo Merkins
Advanced
FLAMINGO MERKINS
From a toe touch, walk to plank on one leg, do a merkin, then return to touch toes. Switch legs.
Merkin
Upper Body
Plank
Core
Lunge Worm
Advanced
Lunge walk, then perform an inch worm with two Merkins before returning to standing and repeat.
Lower Body
Lunges
Core
Merkin
Plank
Full Body
Cocaine Bear Crawl
Intermediate
Bear crawl across a lot, stopping at each white line for a merkin, nose to the line.
Crawl
Parking Lot
Merkin
Upper Body
Core
Zebra Butt-Kicks
Intermediate
From plank, bend knee to 90 degrees and kick skyward to target those glutes like a zebra!
Core
Glutes
Plank
Lower Body