5/26/25 MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted…
5/23/25 Foundations Day 45 1A DB Z Press 3 x 8 1B One Arm Row 3 x 10e 2A Spiderman Push-up 3 x 6e 2B Rear Delt Fly 3 x 12 3A Push Up to Down Dog 2 x 10 3B Curl and Press 2 x 8 4A Plank 2 x 45 sec 4B Oblique…
5/23/25 Get Swole Friday 1A Band Pull Apart 2 x 15 1B Band Upright Row 2 x 15 2A DB Bench Press 4 x 10 2B One Arm Row 4 x 8e 3A Overhead Press 4 x 6 3B DB Lateral Raise 4 x 12 4A Diamond Push-up 3 x 15 4B Inverted Row 3…
Murph isn’t just a long workout—it’s a physical and mental test that catches people off guard if they treat it like a regular training day. It’s not complicated, but it is brutal if you don’t have a plan. The volume adds up fast, the fatigue sneaks up on you, and the final mile feels like…
If you’ve ever finished a set and had no idea if you should’ve gone heavier or stopped earlier — you’re not alone. That’s where RPE comes in. You don’t need a percentage chart or fancy calculator to guide your training. You just need to understand effort — and how to measure it in real time….
You don’t need to be a sports scientist to understand how to train like an athlete. But if you lift weights, sprint, jump, or coach athletes who do — you should understand the force-velocity curve. This concept explains why we lift heavy some days and focus on speed or explosiveness on others. It explains the…
You’re putting in the work—pressing, pulling, grinding through the reps—but the progress just isn’t showing up. Your numbers are stuck, your shoulders feel off, and every session starts to look (and feel) the same. It’s not that you’re not trying hard enough. It’s that a few key details are getting missed. This article breaks down…
5/22/25 Foundations Day 44 1A Goblet Split Squat 3 x 8e 1B Glute Bridge March 3 x 10e 2A DB Step-up 3 x 10e 2B DB Calf Raise 3 x 15 3A Tempo Goblet Squat 2 x 8 3B Skater Squat 2 x 6e 4A Sky Crunches 2 x 15 4B Flutter Kicks 2 x…
5/22/25 Dead Man Walking 1A Leg Swings 2 x 10e 1B Dead Bug 2 x 10e 2 Single Arm DB Snatch 4 x 5e 3 Deadlift 10 @ 60% 8 @ 66% 6 @ 72% 5 @ 77% 4 @ 79% 3 @ 81% 4 Walking Lunges 5 x 20 yd 5A DB Farmer’s Walk…
If you still think lifting weights makes athletes slower, you’re stuck in the wrong decade. Some of the strongest athletes I’ve coached weren’t just weight room warriors — many were the fastest players on the field. And that’s not a coincidence. Strength training, when done right, builds the foundation for speed. It doesn’t replace sprint…