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Marcus Marshall

@mdmarshall29

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@marshallspeedagility | @mj.marshallarts
Romans 8:18

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Happy birthday, amor 🥂!! I hope this next year brings you everything you deserve. 😘❤️ taken in Happy Birthday! by @mdmarshall29

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2 months ago

O que tem depois do medo é tão absurdo de bom ❤️ taken in Ocean Isle Beach, North Carolina by @mdmarshall29

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3 months ago

Quick Upper Pull Day (+KB finisher) 💪🏾 #work #fitness #armday

Full Workout -

*Warm-Up*

A. Primary Pull
1. Chest-Supported Row (heavy)
4×6
2. Explosive Band Row or Speed Cable Row
4×10 (fast concentric, light load)

B. Vertical Pull
Neutral-grip pull-ups or pulldown
4×8–10 (controlled)

C. KB Complex (Progressed)
Single-Arm KB Complex (each side)
Clean → Front Squat → Push Press → Reverse Lunge
5 rounds / side
4–5 reps per movement

D. Scapular Endurance
Superset (2 rounds):
1. Prone incline Y-raise – 15 reps
2. Band pull-aparts (palms up) – 25 reps taken in Charlotte, North Carolina by @mdmarshall29

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9 months ago

Day by day ‼️ #fitness #keepgoing #charlotte

Full Workout -

Warm-Up

Foam roll hams/glutes – 1 min
T-spine extension – 10 reps
Hip flexor stretch – 30 sec
Band pull-aparts – 2×15 (30 sec rest)

A. Olympic Lift
Hang Power Clean (below knee if comfortable)
6×3 @ RPE 6.5-7 (2-2.5 min rest)

B. Main Hinge
Trap Bar Deadlift
5×3 RPE 7-7.5 (3 min rest)

C. Posterior Chain
Superset (3 rounds)
Double KB Swings – 20 reps
Single-leg KB RDL – 8 reps/side
Rest 90 sec

D. Core
Pallof press or anti-rotation hold
3×12/side
Rest 45–60 sec by @mdmarshall29

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9 months ago

Back on that 😤‼️ #fitness #explosiveness #workout #charlotte

Full workout - Training explosiveness 💣

Warm-Up

A. Olympic / Power Skill
1. Hang Power Clean → Push Press
6×2+2 @ RPE 6.5
Rest 2–2.5 min

B. Main Push
1. DB Neutral-Grip Bench
4×6–8 @ RPE 7
Rest 2 min

2. Half-Kneeling Landmine Press
3×10/side
Rest 75–90 sec

C. Shoulder Integrity (not filmed)
Superset (2 rounds):
1. Face pulls – 20 reps
2. Serratus wall slides – 12 reps
Rest 60 sec by @mdmarshall29

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9 months ago

Consistency beats motivation #yadigg⁉️💪🏾

Workout details:

*warm-up*

A. Hang Clean: 6×3
* Full reset between reps
* Cue: fast elbows, vertical pull

B. Front Squat: 4×4

C. Superset
* Bulgarian split squat – 3×8/side
* Glute bridge – 3×10
* Plank – 3×45 sec by @mdmarshall29

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10 months ago

1%…

Full Workout:

Warm up: 15 min jump rope

A. Landmine Squat → Press
* 4×8

B. Superset
* Pull-ups – 3x10
* Muscle-ups - 2xAMRP
* DB step-back lunges – 3×10/side

C. KB Finisher
* 10 swings
* 6 goblet squats
* 5 push-ups
* 30 sec rest
* Repeat continuously - 10 min by @mdmarshall29

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10 months ago

“Full-body Friday” workout from yesterday 💪🏾

*Warm up*

Main Lift
Superset A:
1. Landmine Squat to Press – 3×8-10
2. DB Reverse Lunges – 3×8/leg
3. Pull-Ups – 3×10-15

Superset B:
1. Kettlebell Swings – 3×15
2. Barbell Shrugs - 3x12

Superset C:
1. Farmer Carry – 3×40
2. Battle Ropes - 3x30 sec

Conditioning
1. Rower - 4x2 min by @mdmarshall29

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10 months ago

Moving meditation 💆🏾‍♂️ taken in Raleigh, North Carolina by @mdmarshall29

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a year ago

Elevation over validation. taken in Grateful by @mdmarshall29

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a year ago

F.O.E.‼️ Feels great to be the cool uncle @maaxrichyy 🤣😎 #NaomiMarie❤️

@jasmine_marshall I trust you know better than to try me again 😏 taken in Ann Arbor, Michigan by @mdmarshall29

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2 years ago

🤿👀 taken in Sosúa, Puerto Plata, República Dominicana by @mdmarshall29

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4 years ago