Morpheus Freeletics
A short pyramid of pushups, lunges and jumping jacks.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Morpheus climbs and then comes back down a pyramid: 5 pushups, 10 lunges and 20 jumping jacks in the first round, up to 10, 20 and 40 in the third, then back to 5, 10 and 20. A short WOD where you have to manage the peak in the middle.
The circuit (5 rounds)
No set rest between rounds, go straight from one exercise to the next.
Tap an exercise each time you finish it. Long-press or “−” to correct.
Tips to nail this WOD
- The middle round (10 pushups, 20 lunges, 40 jumping jacks) is the longest: don't stop in it.
- The way down the pyramid is a sprint: speed up over the last two rounds.
- Keep your pushups clean, chest to the floor, even when the pace goes up.
Frequently asked questions
What is a good time for Morpheus?
Under 6 minutes to start, under 5 minutes with some training. My best time is 04:45.
Is Morpheus suitable for beginners?
Freeletics rates it intermediate, but the volume stays reasonable: a beginner can try it with knee pushups.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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