Exercise Directory
Explore all exercises. Created by PAX, for PAX.
Tag:Merkin
Exercises
178 found
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
Multi-Merkin (M&M)
Advanced
MULTI-MERKIN (M&M)
In high plank, alternate merkins with knee raises and foot stretches, then inchworm back to stand.
Merkin
Core
Full Body
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
Yurpee
Advanced
A burpee with a clap-merkin and two tuck jumps, honoring plyometrics pioneer Yuri Verkhoshansky.
Burpee
Plyometrics
Full Body
Merkin
Yul Brynner
Advanced
Perform seven types of merkins in sequence without stopping: Carolina, Wide, Normal, Ranger, Diamond, Crucible, Chuck Norris.
Merkin
Upper Body
Full Body
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 Crawl
Advanced
WMD CRAWL
Bear Crawl with 5 Werkins, 10 wide steps, 5 Regular Merkins, 10 normal steps, and 5 Diamond Merkins.
Crawl
Merkin
Full Body
Core
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
Wheel of Animal Walk
Advanced
WHEEL OF ANIMAL WALK
Animal walks between merkins on an incline: Frog Hop, Bear Crawl, Duck Walk, Crab Walk, 10 merkins each.
Full Body
Parking Lot
Merkin
Crawl
Plyometrics
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
Webbicide
Advanced
WEBBICIDE
Run to lines doing increasing merkins (1-10) at each, returning to start after each set.
Run
Merkin
Parking Lot
Endurance
Wave of Merkins
Intermediate
WAVE OF MERKINS
In plank, PAX do a wave of merkins, starting at 1, increasing to 10, then back down to 1.
Merkin
Plank
Core
Upper Body
Vacuum Cleaners
Intermediate
VACUUM CLEANERS
In wheelbarrow position, partner wheels to a line, does five Derkins, then reverses back for one rep.
Partner
Parking Lot
Field
Merkin
Endurance
Twerkin
Advanced
TWERKIN
Start in Downward Dog, lower and rotate forward into a Merkin, then transition to Upward Dog before returning to Downward Dog.
Merkin
Upper Body
Scroll for more...