We have a special series of seven workouts this summer at our FVT Sacramento. It’s part of our Saturday morning boot camp that starts at 9am. The first workout starts this Saturday, June 3rd and goes on every Saturday until July 15th.
These workouts are full of action, fun, and a lot of energy. We use kettlebells and do these workouts in big groups. It’s a great way for everyone, both current clients AND and new, to get stronger and fitter this summer!
Every Memorial Day, we take a moment to remember the brave souls who’ve given their lives while serving in the US military.
One unique way people mark this day is by doing a special workout known as the “Murph”. This workout became famous thanks to the CrossFit community, which often creates exercises to honor fallen heroes. These are known as the Hero’s Workout of the Day.
A man named Michael Murphy, who was a Navy Lieutenant, is the reason behind the “Murph”. Tragically, he was killed in action in Afghanistan on June 28, 2005. The workout we know today was actually his favorite, and he used to call it “Body Armor”. That’s why you often see people doing it with a 20 lb vest or body armor.
If you’ve ever seen the movie “Lone Survivor” or read the book it’s based on, then you know about Michael Murphy. This workout is now done across the US on Memorial Day, both to raise money for the LT Michael P. Murphy Memorial Scholarship Foundation and to pay respect to all those who’ve served and sacrificed.
The regular “Murph” workout goes like this:
For time: Run a mile Do 100 Pull-Ups Do 200 Push-Ups Do 300 Air Squats Run another mile *Do all of these with a 20 lb Vest or Body Armor
You can break up the pull-ups, push-ups, and air squats into smaller sets if you like.
Many people like to do 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
If you’re a kettlebell fan, here’s a version of the Murph you can do:
Run a mile Do 100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women) Do 200 Push-Ups Do 300 Air Squats Run another mile
And if you’re new to this or want a simpler version, here’s one:
Run 1/2 a mile Do 50 kettlebell swings or snatches (53 lbs for men / 35 lbs for women) Do 100 push-ups (modify to knees / by elevating hands if needed) Do 150 squats Run 1/2 a mile
The most important thing here is to remember and honor those who gave everything for our country while doing the workout.
*If you like this healthy air fried potatoes recipe, I will give you a copy of my BRO MEALS ebook FREE that’s got a bunch more – just sign up for our Saturday Boot Camp camp series: https://forestvance.lpages.co/summer-boot-camp-workout-series-2023/ email me the receipt to fvtcustomer service at gmail.com – and we’ll send you the bonus.
One of the strategies that I use to stay in shape and be able to eat healthy on an on-going basis is recipes that taste good, that are reasonably healthy, and that I actually like to eat!
One of my favorites is air fried potatoes. Try this recipe:
BRO MEALS – Healthy Air Fried Potatoes Ingredients:
2 large russet potatoes
1 tablespoon olive oil
Salt and pepper to taste
Preparation: Wash the potatoes thoroughly and pat them dry. Cut them into 1/2-inch thick fries or wedges. IF TIME – Soak them in cold water for about 30 minutes to remove excess starch, then drain and pat dry (this step is not required, but does make them more crispy!).
Seasoning: In a large bowl, mix the olive oil, salt, and pepper. Toss the potato fries in this mixture until they’re evenly coated.
Cooking: Preheat your air fryer to 380°F. Spread the potato fries in a single layer in the fryer basket, leaving a bit of space between them for air circulation.
Frying: Cook the potatoes for about 12-15 minutes, then shake the basket or turn the fries to ensure even cooking. Continue to cook for another 10-15 minutes, or until the fries are crispy and golden brown.
Serve: Enjoy your healthy, delicious, air-fried potatoes!
If you liked this healthy air fried potatoes recipe, I will give you a copy of my BRO MEALS ebook FREE that’s got a bunch more – just sign up for our Saturday Boot Camp camp series: https://forestvance.lpages.co/summer-boot-camp-workout-series-2023/ email me the receipt to fvtcustomer service at gmail.com – and we’ll send you the bonus.
We are putting together a special Summer Saturday Boot Camp Series, and we need your help with a theme! I’m asking for your help to let me know – what is your #1 fitness goal for the summer?
— Weight Loss (Extreme KB Conditioning Boot Camp) — Getting a toned, defined midsection (KBs for Abs Boot Camp) — Building upper body muscle (Saturday Swole Patrol Boot Camp) – Something else (put requests / ideas in the comments)
Just reply back to this message with your answer. Thanks in advance for your help, have a great day!