BFH Workout #42: Moses Malone

BFH Workout #42: Moses Malone


Moses Malone was a legendary professional basketball player born on March 23, 1955, in Petersburg, Virginia, USA. Known for his dominance on the court, Malone played in both the American Basketball Association (ABA) and the National Basketball Association (NBA) during his illustrious career. He was a pivotal figure in the NBA, winning three MVP awards and leading the Philadelphia 76ers to an NBA championship in 1983. His relentless work ethic and powerful style of play earned him the nickname "Chairman of the Boards" for his prowess in rebounding. Malone's impact on the game of basketball and his legacy as one of the greatest players of all time are enduring. He passed away on September 13, 2015, leaving behind a remarkable legacy in the world of sports.

The Chairman of the Boards Workout

20 Minute AMRAP

25 Medicine Ball Trunk Twists

100 Tuck Jumps

20 Bounds

100 Around the Worlds (waist only)

25 Figure 8’s



Exercise List

Medicine Ball Trunk Twists

Start with your feet hip width apart. Hold the dumbbell at chest height with your arms straight. Twist your body to one side and back to the other side.

Tuck Jumps

Perform a squat pushing your hips back as you come down. Jump up bringing your knees towards your chest. Land softly.


Crouch into a squat position and swing your arms back. Swing your arms forward, extend the legs. Explode forward jumping as far as you can. Land softly.

Medicine Ball Around the Worlds

Start standing with your feet hip-width apart and a medicine ball in your hand. Wrap the ball around your waist.


Medicine Ball Figure 8’s

Start with your feet shoulder with apart with a medicine ball in your hands.

Pass the ball through one leg and then through the other leg without dropping it.

Each pass through of both legs counts as one rep.