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It’s The Murph Wonderful Time of Year Every Memorial Day, crazy guys all over the country want to do the “Murph” workout. This is a CrossFit Hero workout that celebrates Navy SEAL Michael Murphy. Here’s the workout: 1 mile run 100 pull-ups 200 push-ups 300 body-squats 1 mile run Oh and you do it with a 20 pound weight vest.

The Step Challenge In March of 2025 the guys in the LF Coaching program competed in a step challenge. In 4-weeks, over 5 million steps were logged by the entire group. That’s 2,200+ miles of walking. To put that in perspective, 5 million steps is about the equivalent of the Appalachian Trail. Lots of good steppers in that crew. Here

Solving for Efficiency in the Wrong Way Time has always been one of my biggest challenges with exercise. I remember a particular season in 2018-2019 where I travelled 30%+ for work with 50-60+ hour work weeks. Some days I just had 20 minutes to exercise. Some days just 10 minutes. So… I went to my buddy YouTube or Google and

A Weight Loss Lesson From a Roundhouse Kick to the Face Back in high school, I trained in a branch of martial arts. Sparring was always one of my favorite things we did at the dojo. One day I got to spar one of the adult blackbelts. This guy was about a foot taller and 30 pounds heavier than me.

Chronic Stress & Health In 2020 I remember having a panic attack in my backyard. Rapid heart rate… dizziness… shortness of breath… deep feeling of numbness and apathy… That morning I remember staring in my yard out there into nowhere, totally numb, and completely overwhelmed by everything I was feeling. It was a low for me. And with 5 years

“An Hour In the Plant A Day…” Years ago at work I joked with the HR Vice President that all the sitting and working I was doing made get less than 7,000 steps per day. As a newly minted professional, I wore and shared that low number like a badge of diligent honor. Pete, the HR Vice President, was not

Do Kettlebells Actually Work? I used to be a gym rat. And as I was doing my gym rat thing, I remember looking with raised eye-brows at these funky looking cannonballs with handles in the corner of the gym. A kettlebell? What’s that? Why does it kind of look like Joe Rogan wearing headphones? Do kettlebells actually work? Since I

I used to work for a sugar company… now I run an online fitness business How’d that happen? Well, it might be similar to your story. In short, for years I knew fitness and health was important… but I wasn’t living that way. I was running on fumes, working long hours, stress-eating, sacrificing sleep, and gaining weight. In 2020 this

Shadowy Seasons In 2020, I was in perhaps one of the most stressful seasons of my life. We had just moved states for a new job. We sold and bought a house during that time. Within 3 months of starting that job I found out there was going to be company-wide layoffs. The new job I had was already requiring