 |  |  |  |
|---|---|---|---|
| 4/20 | 2/20 | 6/20 | 3/20 |
Shelly Murphy's Workouts
#1: not done yet
H Flow
5.20.20
Molten Rock
"Debut"
"Debut"
Coach Doc
17 min
#2: not done yet
H Flow
6.30.20
The Drop
"Liquid Bonfire"
"Liquid Bonfire"
Coach Doc
21 min
#3: not done yet
M Flow
7.15.20
Freedom Rock
"Warrior"
"Warrior"
Coach Doc
20 min
#4: DONE! 
L Flow
9.30.20
A Call To Arms
“Lean On Me”
“Lean On Me”
Leanne Pedante
23 min
#5: not done yet
H Flow
10.13.20
Molten Rock
“Bring the Heat”
“Bring the Heat”
Raneir Pollard
18 min
#6: DONE! 
L Flow
12.30.20
Punk You
"Thrasher"
"Thrasher"
Dwana Olsen
11 min
#7: not done yet
M Flow
2.01.21
Jazz It Up
"Debut"
"Debut"
Coach Doc
17 min
#8: not done yet
H Flow
2.19.21
Strut
“Hot & Heavy”
“Hot & Heavy”
Raneir Pollard
17 min
#9: not done yet
M Flow
3.17.21
Sea Shanties
Mark Harari
17 min
#10: not done yet
M Flow
3.29.21
Hoedown Throwdown
"Bless Her Heart"
"Bless Her Heart"
Leanne Pedante
17 min
#11: DONE!
M Flow
5.10.21
Nonstop K-Pop
"Debut"
"Debut"
Leanne Pedante
12 min
#12: not done yet
H Flow
5.14.21
Y2K Babyyy
"Take Up Space"
"Take Up Space"
Leanne Pedante
25 min
#13: DONE! 
L Flow
6.16.21
Broken Dreams Team
"90s Fury"
"90s Fury"
Raneir Pollard
21 min
#14: not done yet
H Flow
9.07.21
Guilty Pleasures
"Jock Jams"
"Jock Jams"
Leanne Pedante
18 min
#15: not done yet
M Boxing
12.07.21
Pump, You Up 90s
"Pump It Up"
"Pump It Up"
Mark Harari
15 min
#16: not done yet
M Boxing
12.21.21
Rap-ture
"Seek the Heat"
"Seek the Heat"
Coach Doc
12 min
#17: not done yet
H Flow
1.21.22
Strut
"Rockin' My MP3"
"Rockin' My MP3"
Leanne Pedante
19 min
#18: not done yet
H Flow
3.29.22
The Drop
"Fire Burnin'"
"Fire Burnin'"
Mark Harari
22 min
#19: not done yet
M Boxing
3.08.22
Dance Around The World
"Debut"
"Debut"
Raneir Pollard
14 min
#20: not done yet
H Flow
5.07.22
Hoedown Throwdown
"Lasso Up!"
"Lasso Up!"
Dwana Olsen
22 min
#21: DONE!
M Flow
5.11.22
Just Dance
"Carefree"
"Carefree"
Raneir Pollard
13 min
#22: not done yet
H Flow
5.20.22
Power
"We're All Human"
"We're All Human"
Leanne Pedante
22 min
#23: not done yet
H Boxing
5.28.22
Game Time
"Sock-'em Jams"
"Sock-'em Jams"
Mark Harari
21 min
#24: DONE! 
L Boxing
6.08.22
Abs-o’licious
"Swing It Back"
"Swing It Back"
Dwana Olsen
21 min
#25: not done yet
H Flow
6.08.22
Mood Booster
"Sky Full of Possibility"
"Sky Full of Possibility"
Raneir Pollard
24 min
#26: DONE!
L Flow
6.22.22
Rock The Ages
"Life Flows On"
"Life Flows On"
Mark Harari
18 min
#27: not done yet
H Flow
6.17.22
Pump, You Up 90s
"Get It!"
"Get It!"
Mark Harari
27 min
#28: not done yet
M Boxing
7.26.22
A Call To Arms
"Gonna Be There for You"
"Gonna Be There for You"
Coach Doc
15 min
#29: not done yet
H Flow
8.02.22
Strut
"Believe In It"
"Believe In It"
Mark Harari
28 min
#30: not done yet
L Flow
8.30.22
Mood Booster
"Can't Help Yourself"
"Can't Help Yourself"
Coach Doc
16 min
#31: DONE!
L Boxing
9.03.22
Self Love
"I Am A Fighter"
"I Am A Fighter"
Dwana Olsen
20 min
#32: not done yet
M Flow
9.09.22
Power
"Full-Body Chills"
"Full-Body Chills"
Leanne Pedante
24 min
#33: not done yet
M Boxing
12.06.22
Rapattack
"We Got a Problem?"
"We Got a Problem?"
Mindy Lai
15 min
#34: not done yet
H Flow
9.14.22
Glutacious
“Bounce to the Bum Bum Beat"
“Bounce to the Bum Bum Beat"
Mark Harari
21 min
#35: not done yet
M Boxing
10.04.22
Retrofit
"It's Your Life"
"It's Your Life"
Dwana Olsen
19 min
#36: not done yet
M Boxing
11.02.22
Glutacious
"Buns, Hun"
"Buns, Hun"
Leanne Pedante
15 min
#37: not done yet
M Boxing
12.13.22
A Call To Arms
"Wacky + Wicked"
"Wacky + Wicked"
Dwana Olsen
18 min
#38: not done yet
H Boxing
1.11.23
Rock Boom Baby
"We Don't Mess Around"
"We Don't Mess Around"
Coach Doc
14 min
#39: not done yet
H Boxing
2.11.23
Fuego
"Reggaeton Remixed"
"Reggaeton Remixed"
Coach Doc
17 min
#40: DONE!
L Boxing
3.28.23
Joy
"Sunny Sparring"
"Sunny Sparring"
Mindy Lai
14 min
#41: not done yet
M Flow
2.08.23
Y2K Babyyy
"These Songs Shine for You"
"These Songs Shine for You"
Mark Harari
23 min
#42: DONE!
L Boxing
4.03.23
Monster
"Doc's House Party"
"Doc's House Party"
Coach Doc
30 min
#43: not done yet
H Boxing
5.05.23
Monster
"Four on the Roar"
"Four on the Roar"
Leanne Pedante
32 min
#44: not done yet
H Flow
4.23.23
Super Birthday
"Remember Year 1"
"Remember Year 1"
Team Supernatural
12 min
#45: DONE!
L Flow
6.03.23
Molten Rock
"Howlin' at the New Moon"
"Howlin' at the New Moon"
Mark Harari
14 min
#46: not done yet
L Flow
6.19.23
Rap-ture
"Headliner Hip Hop"
"Headliner Hip Hop"
Leanne Pedante
17 min
#47: not done yet
M Boxing
9.05.23
Rapattack
"Ready to Roll"
"Ready to Roll"
Coach Doc
15 min
#48: not done yet
M Boxing
10.19.23
Guilty Pleasures
"No Shame In The Game"
"No Shame In The Game"
Leanne Pedante
17 min
#49: not done yet
M Flow
8.14.23
Disney Hits
"Princess Power"
"Princess Power"
Dwana Olsen
21 min
#50: not done yet
H Boxing
9.13.23
Pros Only
"Remix Match"
"Remix Match"
Mindy Lai
19 min
#51: not done yet
M Boxing
8.01.23
Monster
"Hip Hop Battle: 00s vs. 10s”
"Hip Hop Battle: 00s vs. 10s”
Team Supernatural
22 min
#52: DONE!
L Boxing
8.22.23
Superfreak
"Funky Fever"
"Funky Fever"
Raneir Pollard
16 min
#53: DONE!
L Boxing
9.04.23
Molten Rock
"Rumble to Resilience"
"Rumble to Resilience"
Coach Doc
15 min
#54: not done yet
M Flow
9.04.23
Super Monster
"Beethoven's Fifth"
"Beethoven's Fifth"
Mark Harari
40 min
#55: not done yet
M Boxing
12.29.23
Just Dance
"Soulful Sound-waves"
"Soulful Sound-waves"
Coach Doc
15 min
#56: not done yet
L Flow
10.19.23
Y2K Babyyy
"#Throwback"
"#Throwback"
Coach Doc
20 min
#57: not done yet
M Flow
12.01.23
Origin Stories
"80s Update-ies"
"80s Update-ies"
Leanne Pedante
22 min
#58: not done yet
M Flow
11.17.23
Superfreak
"Fluent in Funk"
"Fluent in Funk"
Raneir Pollard
17 min
#59: DONE!
L Flow
11.16.23
Break Up Shape Up
"UK Heartbreak"
"UK Heartbreak"
Coach Doc
16 min
#60: DONE!
M Flow
11.28.23
Hip Hop You Don't Stop
"Rappin' Wonder"
"Rappin' Wonder"
Dwana Olsen
12 min
#61: not done yet
L Boxing
12.19.23
Game Time
"Greatness Deeply Rooted"
"Greatness Deeply Rooted"
Dwana Olsen
15 min
#62: not done yet
M Boxing
3.01.24
Girl Power
"Be Great Today"
"Be Great Today"
Mark Harari
17 min
#63: not done yet
L Flow
2.22.24
Muscle Meltdown
“Arms + Abs”
“Arms + Abs”
Dwana Olsen
21 min
#64: not done yet
M Boxing
2.22.24
Break Stuff
"Y2TKO"
"Y2TKO"
Mindy Lai
15 min
#65: not done yet
M Boxing
2.27.24
Mood Booster
"Retro Refresh"
"Retro Refresh"
Dwana Olsen
14 min
#66: not done yet
M Flow
7.12.24
Rapattack
"Crunk Dunk"
"Crunk Dunk"
Coach Doc
17 min
#67: not done yet
L Flow
4.16.24
Rock The Classics
"All Right Now & Later"
"All Right Now & Later"
Dwana Olsen
21 min
#68: not done yet
M Boxing
7.05.24
Strut
"Sweeten Up Your Swagger"
"Sweeten Up Your Swagger"
Coach Doc
17 min
#69: not done yet
M Boxing
4.15.24
Greta Van Fleet
Artist Series
Artist Series
Coach Doc
19 min
#70: not done yet
M Boxing
8.12.24
That Feeling
"Gettin Funky at the Cookout"
"Gettin Funky at the Cookout"
Coach Doc
18 min
#71: not done yet
H Boxing
9.30.24
Pump, You Up 90s
"Punch with Passion"
"Punch with Passion"
Dwana Olsen
18 min
#72: not done yet
M Flow
12.16.24
Smooth Sailing
"Waves of Love"
"Waves of Love"
Mark Harari
16 min
#73: not done yet
L Flow
8.26.24
Joy
"Groove Your Blues Away"
"Groove Your Blues Away"
Coach Doc
17 min
#74: not done yet
L Flow
11.18.24
Rock Boom Baby
"Troublegum Pop"
"Troublegum Pop"
Leanne Pedante
14 min
#75: not done yet
H Flow
12.23.24
Prom Night
"Dreaming the Night Away"
"Dreaming the Night Away"
Dwana Olsen
22 min
#76: not done yet
L Flow
12.30.24
Pop Till You Drop
"Electric Dreams"
"Electric Dreams"
Leanne Pedante
21 min
#77: not done yet
H Flow
1.13.25
Abs-o'licious
"Bounce Check"
"Bounce Check"
Leanne Pedante
19 min
#78: not done yet
M Flow
1.27.25
Hypnotic House
"Debut"
"Debut"
Leanne Pedante
15 min
#79: not done yet
M Boxing
3.03.25
Abs-o’licious
"The Wave Don't Stop"
"The Wave Don't Stop"
Mindy Lai
15 min
#80: not done yet
M Boxing
2.10.25
Monster
"Stay Humble"
"Stay Humble"
Coach Doc
29 min
System Notes
Note added at 2025-09-09 03:30:05
- Workout disabled. We've removed High Flow 'Skinny Jeans and Ripped Seams - "Perkify"' with Raneir Pollard and replaced it with Low Boxing 'Game Time - "Greatness Deeply Rooted"' with Dwana Olsen.
Workout Table
| Name | Type | Intensity | Coach | Minutes | Date | Completed |
|---|---|---|---|---|---|---|
| Molten Rock "Debut" | classic | High | Coach Doc | 17 | 5.20.20 | |
| The Drop "Liquid Bonfire" | classic | High | Coach Doc | 21 | 6.30.20 | |
| Freedom Rock "Warrior" | classic | Medium | Coach Doc | 20 | 7.15.20 | |
| A Call To Arms “Lean On Me” | classic | Low | Leanne Pedante | 23 | 9.30.20 | ️ |
| Molten Rock “Bring the Heat” | classic | High | Raneir Pollard | 18 | 10.13.20 | |
| Punk You "Thrasher" | classic | Low | Dwana Olsen | 11 | 12.30.20 | ️ |
| Jazz It Up "Debut" | classic | Medium | Coach Doc | 17 | 2.01.21 | |
| Strut “Hot & Heavy” | classic | High | Raneir Pollard | 17 | 2.19.21 | |
| Sea Shanties | classic | Medium | Mark Harari | 17 | 3.17.21 | |
| Hoedown Throwdown "Bless Her Heart" | classic | Medium | Leanne Pedante | 17 | 3.29.21 | |
| Nonstop K-Pop "Debut" | classic | Medium | Leanne Pedante | 12 | 5.10.21 | ️ |
| Y2K Babyyy "Take Up Space" | classic | High | Leanne Pedante | 25 | 5.14.21 | |
| Broken Dreams Team "90s Fury" | classic | Low | Raneir Pollard | 21 | 6.16.21 | ️ |
| Guilty Pleasures "Jock Jams" | classic | High | Leanne Pedante | 18 | 9.07.21 | |
| Pump, You Up 90s "Pump It Up" | boxing | Medium | Mark Harari | 15 | 12.07.21 | |
| Rap-ture "Seek the Heat" | boxing | Medium | Coach Doc | 12 | 12.21.21 | |
| Strut "Rockin' My MP3" | classic | High | Leanne Pedante | 19 | 1.21.22 | |
| The Drop "Fire Burnin'" | classic | High | Mark Harari | 22 | 3.29.22 | |
| Dance Around The World "Debut" | boxing | Medium | Raneir Pollard | 14 | 3.08.22 | |
| Hoedown Throwdown "Lasso Up!" | classic | High | Dwana Olsen | 22 | 5.07.22 | |
| Just Dance "Carefree" | classic | Medium | Raneir Pollard | 13 | 5.11.22 | ️ |
| Power "We're All Human" | classic | High | Leanne Pedante | 22 | 5.20.22 | |
| Game Time "Sock-'em Jams" | boxing | High | Mark Harari | 21 | 5.28.22 | |
| Abs-o’licious "Swing It Back" | boxing | Low | Dwana Olsen | 21 | 6.08.22 | ️ |
| Mood Booster "Sky Full of Possibility" | classic | High | Raneir Pollard | 24 | 6.08.22 | |
| Rock The Ages "Life Flows On" | classic | Low | Mark Harari | 18 | 6.22.22 | ️ |
| Pump, You Up 90s "Get It!" | classic | High | Mark Harari | 27 | 6.17.22 | |
| A Call To Arms "Gonna Be There for You" | boxing | Medium | Coach Doc | 15 | 7.26.22 | |
| Strut "Believe In It" | classic | High | Mark Harari | 28 | 8.02.22 | |
| Mood Booster "Can't Help Yourself" | classic | Low | Coach Doc | 16 | 8.30.22 | |
| Self Love "I Am A Fighter" | boxing | Low | Dwana Olsen | 20 | 9.03.22 | ️ |
| Power "Full-Body Chills" | classic | Medium | Leanne Pedante | 24 | 9.09.22 | |
| Rapattack "We Got a Problem?" | boxing | Medium | Mindy Lai | 15 | 12.06.22 | |
| Glutacious “Bounce to the Bum Bum Beat" | classic | High | Mark Harari | 21 | 9.14.22 | |
| Retrofit "It's Your Life" | boxing | Medium | Dwana Olsen | 19 | 10.04.22 | |
| Glutacious "Buns, Hun" | boxing | Medium | Leanne Pedante | 15 | 11.02.22 | |
| A Call To Arms "Wacky + Wicked" | boxing | Medium | Dwana Olsen | 18 | 12.13.22 | |
| Rock Boom Baby "We Don't Mess Around" | boxing | High | Coach Doc | 14 | 1.11.23 | |
| Fuego "Reggaeton Remixed" | boxing | High | Coach Doc | 17 | 2.11.23 | |
| Joy "Sunny Sparring" | boxing | Low | Mindy Lai | 14 | 3.28.23 | ️ |
| Y2K Babyyy "These Songs Shine for You" | classic | Medium | Mark Harari | 23 | 2.08.23 | |
| Monster "Doc's House Party" | boxing | Low | Coach Doc | 30 | 4.03.23 | ️ |
| Monster "Four on the Roar" | boxing | High | Leanne Pedante | 32 | 5.05.23 | |
| Super Birthday "Remember Year 1" | classic | High | Team Supernatural | 12 | 4.23.23 | |
| Molten Rock "Howlin' at the New Moon" | classic | Low | Mark Harari | 14 | 6.03.23 | ️ |
| Rap-ture "Headliner Hip Hop" | classic | Low | Leanne Pedante | 17 | 6.19.23 | |
| Rapattack "Ready to Roll" | boxing | Medium | Coach Doc | 15 | 9.05.23 | |
| Guilty Pleasures "No Shame In The Game" | boxing | Medium | Leanne Pedante | 17 | 10.19.23 | |
| Disney Hits "Princess Power" | classic | Medium | Dwana Olsen | 21 | 8.14.23 | |
| Pros Only "Remix Match" | boxing | High | Mindy Lai | 19 | 9.13.23 | |
| Monster "Hip Hop Battle: 00s vs. 10s” | boxing | Medium | Team Supernatural | 22 | 8.01.23 | |
| Superfreak "Funky Fever" | boxing | Low | Raneir Pollard | 16 | 8.22.23 | ️ |
| Molten Rock "Rumble to Resilience" | boxing | Low | Coach Doc | 15 | 9.04.23 | ️ |
| Super Monster "Beethoven's Fifth" | classic | Medium | Mark Harari | 40 | 9.04.23 | |
| Just Dance "Soulful Sound-waves" | boxing | Medium | Coach Doc | 15 | 12.29.23 | |
| Y2K Babyyy "#Throwback" | classic | Low | Coach Doc | 20 | 10.19.23 | |
| Origin Stories "80s Update-ies" | classic | Medium | Leanne Pedante | 22 | 12.01.23 | |
| Superfreak "Fluent in Funk" | classic | Medium | Raneir Pollard | 17 | 11.17.23 | |
| Break Up Shape Up "UK Heartbreak" | classic | Low | Coach Doc | 16 | 11.16.23 | ️ |
| Hip Hop You Don't Stop "Rappin' Wonder" | classic | Medium | Dwana Olsen | 12 | 11.28.23 | ️ |
| Game Time "Greatness Deeply Rooted" | boxing | Low | Dwana Olsen | 15 | 12.19.23 | |
| Girl Power "Be Great Today" | boxing | Medium | Mark Harari | 17 | 3.01.24 | |
| Muscle Meltdown “Arms + Abs” | classic | Low | Dwana Olsen | 21 | 2.22.24 | |
| Break Stuff "Y2TKO" | boxing | Medium | Mindy Lai | 15 | 2.22.24 | |
| Mood Booster "Retro Refresh" | boxing | Medium | Dwana Olsen | 14 | 2.27.24 | |
| Rapattack "Crunk Dunk" | classic | Medium | Coach Doc | 17 | 7.12.24 | |
| Rock The Classics "All Right Now & Later" | classic | Low | Dwana Olsen | 21 | 4.16.24 | |
| Strut "Sweeten Up Your Swagger" | boxing | Medium | Coach Doc | 17 | 7.05.24 | |
| Greta Van Fleet Artist Series | boxing | Medium | Coach Doc | 19 | 4.15.24 | |
| That Feeling "Gettin Funky at the Cookout" | boxing | Medium | Coach Doc | 18 | 8.12.24 | |
| Pump, You Up 90s "Punch with Passion" | boxing | High | Dwana Olsen | 18 | 9.30.24 | |
| Smooth Sailing "Waves of Love" | classic | Medium | Mark Harari | 16 | 12.16.24 | |
| Joy "Groove Your Blues Away" | classic | Low | Coach Doc | 17 | 8.26.24 | |
| Rock Boom Baby "Troublegum Pop" | classic | Low | Leanne Pedante | 14 | 11.18.24 | |
| Prom Night "Dreaming the Night Away" | classic | High | Dwana Olsen | 22 | 12.23.24 | |
| Pop Till You Drop "Electric Dreams" | classic | Low | Leanne Pedante | 21 | 12.30.24 | |
| Abs-o'licious "Bounce Check" | classic | High | Leanne Pedante | 19 | 1.13.25 | |
| Hypnotic House "Debut" | classic | Medium | Leanne Pedante | 15 | 1.27.25 | |
| Abs-o’licious "The Wave Don't Stop" | boxing | Medium | Mindy Lai | 15 | 3.03.25 | |
| Monster "Stay Humble" | boxing | Medium | Coach Doc | 29 | 2.10.25 |