May 31st Newsletter – Why You Should Skip Murph Next Memorial Day

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Maybe Next Memorial Day You Should Skip Murph



This past Monday was Memorial Day in the United States. On this day we honor all the men and women who have died while serving in the military.

In the fitness space it is very common to do a specific workout called “Murph” in honor of Navy Lieutenant Michael Murphy who was killed in Afghanistan in 2005.

“Murph” was originally a CrossFit workout called Body Armor. It was renamed in honor of Lieutenant Murphy after his passing because it was one of his favorites.

The workout is as follows

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

And you are supposed to do this all with a 20lb weight vest on.

Not easy by any means, it is actually quite brutal. Each year I see many social media posts of people completing the workout. However many of them end with something like “now I won’t be able to workout for the rest of the week” or “I feel completely horrible after doing this workout”.

Often times we end up doing workouts that are not appropriate for us at that moment. We give into the social pressure and expectations of what we should be doing and often end up worse off than before. Today I want to address this topic and suggest that maybe the next time you are considering doing a workout you ask yourself “is this appropriate for me at this moment?”


Tune in to this weeks Facebook/Instagram/YouTube Live to find out more.

Improve Your Endurance Performance By Becoming A Metabolic Jedi




Fat vs Carbs, what is the best type of fuel for #endurance sports? The force was strong with me this week so I figured I would tackle this never ending debate on my blog.

Of course if you know me, I am not dogmatic about anything, and this is not different. If you can get to a point where you can use both fuels and use them in the right situation, that is going to give you the best results as an athlete. This is the whole premise around being metabolically flexible.

Check out my blog post for some practical tips for both assessing and improving your metabolic flexibility and becoming a metabolic Jedi!

Weekly Fitness Tip

Hip thrusts are a great way to build your glutes.  It can also be a great alternative to the squat.  This weeks fitness tip is all about different hip thrust variations you can use.

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Lets Work Together


I am a few select openings for new clients.  If you would like to explore working together feel free to schedule a discovery call to see if we are the right fit.

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