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:

For time:

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.

Take the “Murph” Challenge.

Have a thoughtful Memorial Day.

Forest Vance
ForestVanceTraining.com

PS – the FVT Summer Boot Camp workout series, starts Saturday June 3 – sign up here, just 5 spots remain: https://forestvance.lpages.co/summer-boot-camp-workout-series-2023/

Join us in welcoming Cheri to the FVT Team!

Check out her bio on the About Us page of our website here:

-> https://www.forestvancetraining.com/about-us

…then contact us at the link below to try our 3-session Jump Start and start training with Cheri today:

-> https://www.forestvancetraining.com/contact

Look forward to hearing from you! –

– Forest and the FVT Team

We’re halfway through the week!

Grab that kettlebell and let’s power through to the weekend.

Time to get moving! ???

-Forest and the FVT Team – ForestVanceTraining.com

PS – Need some motivation and accountability to get back into a regular routine? Shoot a reply to this message saying “JUMP START” and discover how you can jump on board with our summer program!

*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

Instructions:

1. 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!).
2. Seasoning: In a large bowl, mix the olive oil, salt, and pepper. Toss the potato fries in this mixture until they’re evenly coated.
3. 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. 
4. 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.
5. 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. 

Cheers! 

– Forest and the FVT Team ForestVanceTraining.com

Are you ready for MAXIMUM calorie burn this summer?! Check out this sample FVT Kettlebell Boot Camp workout, then sign up for our upcoming Summer Boot Camp Workout series here –>> https://forestvance.lpages.co/summer-boot-camp-workout-series-2023/

EMOM = At the top of each minute you will complete the reps of the first exercise listed.
RAT = With whatever time is left in the minute you will perform the second exercise.

Complete 3 rounds of each superset. Rest 1 minute before moving to the next superset.

— Superset 1 – KB Goblet Squat – 15 + Bodyweight Alternating 1-leg RDL (Women:12k+, Men: 20k+)

— Superset 2 – 1-Arm KB Row – 10/ea side + Towel KB Biceps Curls (Women:12k+, Men: 20k+)

— Superset 3 – 1-Arm Overhead Carry – 6yds down and back, switch hands at halfway point + Side shuffles (Women:12k+, Men: 20k+)

— Superset 4 – Full Stop KB Swing – 10 + Plank (Women:16k+, Men: 24k+)

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Don’t worry – we’ll show you how to do every kettlebell exercise with perfect form and modify as needed, so that you can complete the workouts safely at any fitness level!

Check out this sample FVT Kettlebell Boot Camp workout, then sign up for our upcoming Summer Boot Camp Workout series here –>> https://forestvance.lpages.co/summer-boot-camp-workout-series-2023/

– Forest and the FVT Team

#sacramentoKettlebellWorkout #EMOMWorkout #CalorieBurn #FitnessGoals #sacramentoSummerBootCamp

We are running a special Boot Camp workout series this summer at FVT, starting Saturday, June 3rd, 2023!

This program is running along side / in conjunction with our regularly scheduled 9am Saturday boot camps, so space is very limited.

This special series will help you burn fat, get/stay lean, and put the final touches on that summer body.

Plus, it will be a lot of fun!

Details and sign up here -> FVT Summer Boot Camp workout series 2023

If you have questions, reply directly to this email and I’ll do my best to help.

Hope to see ya there! –

-Forest and the FVT Team

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!

– Forest and the FVT Team

We are considering hosting a Saturday Summer Boot Camp Series, would you be interested in joining us?

This series of workouts is would be specifically designed for the summer season, and we would host it in June and July.

Our Saturday morning boot camp sessions will have a unique and exciting theme, and will be available to both existing and new clients alike.

We would be hosting one in person in Kansas City, one in person in Sacramento, and also offering an online participation option for those who cannot attend in person.

If you are interested in participating in our Saturday Summer Boot Camp Series, simply reply to this message with the phrase “BOOT CAMP,” and we will add you to our interest list.

This will be a great opportunity for you to achieve your fitness goals while also having fun and connecting with our fitness community!

-Forest and the FVT Team