Workout: Shakeout. Type: For Time. Two days out. An easy 800m run and fifty slow air squats to keep the legs awake, nothing that costs you anything. Then rest, eat, and get your vest and your plan ready. You've built every piece of Murph over five weeks; Saturday you put them together. The score is your time. 2 movements across 1 section. Created by Fiz.
FizWorkout

Shakeout

Two days out. An easy 800m run and fifty slow air squats to keep the legs awake, nothing that costs you anything. Then rest, eat, and get your vest and your plan ready. You've built every piece of Murph over five weeks; Saturday you put them together. The score is your time.

FbyFizPartner
For Timebeginnermurph preptaperrecovery
Log a score Share
Format
For Time
Time cap
15 mins
Level
beginner
The workout

For Time

Openers
FOR TIME
Run 800m
Air Squats 50 reps
LikesCommentsSavesShare
Your turn

Be the first
/ to log it.

Free on iOS and Android. Every score gets a global rank, a place in your history, and a head-to-head against anyone you follow.

Log a score

Shakeout is a for-time workout by Fiz, built from 2 movements, with a 15 mins cap. It is set at beginner level.

How to approach Shakeout

Shakeout loads the quads, glutes, cardiovascular system and calves hardest. Hamstrings, hip flexors and core take a share of the work too.

Shakeout is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher. A 15 mins cap applies, so anything unfinished at the buzzer is where your score lands.

Questions

Asked &
/ answered.

How long does Shakeout take?
Shakeout runs to a cap of 15 mins.

More like
/ Shakeout

Every workout on FizThe full library, free to browse RunThe movement standard, plus every workout that uses it