Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. protect from loss or theft Per the organization's rules, men and women wear a weight vest that weighs 20 or 14 pounds, respectively. Murphy accepted an appointment to the Navys Officer Candidate School at Pensacola, FL in September 2000. It prints to a single page that I folded up and took to the gym to track my progress on the Murph portion. Even if you dont participate in CrossFit, youre still more than welcome to perform The Murph. While it may look a lot less than the full version, the mini version is still a tough series of exercises to perform in one go. 2 x 3-6-9 squats. Squats. Slightly built at 5 feet 10 inches, Murphy decided to attend SEAL mentoring sessions at the U.S. You can find my exact training routine and tracker on an Excel spreadsheet available here. As a vest greenhorn, its critical that you build up to Murph-level volume if you want to keep the business end of your ligaments securely attached. "Take one step at a time and just keep going. If you are new to the gym or an avid cross fitter, there as some savage workouts you can do. Enter the volume accumulation cycle. Let's get after it! LT Murphys favorite workout was called Body Armor, but it has since been renamed The Murph as a tribute. The Mini Murph workout uses the same structure and exercises. 3 x 2-4-6 push ups Many complete the entire workout wearing a 20-pound vest or plate carrier. Lt. Murphys other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal. I must not be reading his right. The point is to just start the routine. Completing The Murph Challenge is a huge feat! Dan and Maureen Murphy, who were divorced in 1999, remain close friends and continue to live in N.Y. Their son John, went to the New York Institute of Technology, and after graduation started his career in law enforcement. BOXROX and its content is not affiliated with CrossFit, Inc in any way nor is it endorsed by CrossFit, Inc or any of its subsidiaries. "The higher up the box, the easier it is," says Shutterly. If we look at just the numbers and think of a moderate pace we can break the workout down like this: 30:00 for 100 Pull-ups, 200 Push-up, 300 Squats. As there is a considerable amount of endurance needed to complete bother variations. In a recent video on . Murph is a CrossFit Hero workout that consists of: Athletes are allowed to partition the reps as desired and a common strategy is to perform 20 rounds of 5 pull-ups, 10 push-ups and 15 air squats. With this plan, you'll practice: Running. Step both feet back into a high plank position with heels lifted off the floor. I created a workout routine to prepare for the Murph Challenge which consists of pull-ups, push-ups, body squats, and running. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. Among the toughest and most notorious? If youd like to use for your training, just delete and/or modify the contents as needed. The Murph Workout Consists of The Following Exercises: A One Mile Run 100 Pull Ups 200 Push Ups 300 Squats A One Mile Run All Completed Wearing a 20lb Vest All of the above exercises are hard enough, but are worse when done against the clock. Enter the volume accumulation cycle. 100 Pull ups As I was entering my time for the Memorial Day Challenge (65:17), I was floored by all the amazing times under 60 minutes (and even 30 minutes!). "I like these two modifications because [they] allow you to stay in proper push-up form and not resort to dropping your legs or knees to the ground," she says. Scaling of the workout will be provided if needed. The below workout is for 3 weeks and focuses on performing small amounts of the full workout each week. Score is the time it takes to complete all the movements, including both runs. 75 Squats Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. His experience in fitness started in an unusual profession: wilderness first response and rescue. On your other workout days, get an extra run in, or if you're looking to complete "Murph" with a weighted vest, try a weighted run or ruck. If you have any specific questions on the workout template or how I structured the Murph Challenge training (and what Id do different next time), please drop me a line joe@fitlyf.com or @thefitlyf Id be more than happy to discuss! His heroic story is portrayed in the movie, Every year on Memorial Day, CrossFit gyms across the world host this workout in his name, Because its hard without one! Also, Crossfitters do pull-ups a little differently than the average strength athlete, and often use a kipping motion to help the movement. Lt. Michael P. Murphy, fondly referred to by friends and family as Murph, was born May 7, 1976 in Smithtown, NY and grew up in the New York City commuter town of Patchogue, NY on Long Island. Start and finish with a mile run. Im thankful to be able to pay the profits forward to the Foundation so that were all doing this together for a great cause. If your goal is to complete the Murph as a way to motivate yourself to do some training, you may be looking for a coach to Murph training plan. I had a contingency plan to build my own pull-up bar in the garage if Amazon was sold out, but fortunately they had plenty available. The Murph workout is a CrossFit workout where you run one mile, do 100 pull-ups, 200, push-ups, 300 bodyweight squats, and then run another mile while wearing a 20lb vest. Key points of the plan: Starts at 6.5 hours a week (Strength 1:15, Bike 3:30 and run 1:45) Peaks at 7.45 hours a week (Strength 1:15, Bike 4:00 and run 2:30) Average of 3 strength, 3 bikes and 3 runs . His heroic story is portrayed in the movie Lone Survivor. We will be hosting 90min classes startingat8:00amand9:30am. Complete todays workout the same way you completed Mondays session. With this workout, you can do the squats, push ups, and pull ups in any order. Shape Magazine If you want to tackle CrossFits toughest workout, but dont think you can accomplish it as-is, you can still get an incredible WOD in with some simple strategizes and modifications., Livestrong.com exercise newbies and weekend warriors alike flock to CrossFit gyms (known as boxes) across the U.S. for one purpose: To tackle The Murph workout.. Every year on Memorial Day, CrossFit gyms across the world host this workout in his name. Locals discovered his body and took it to a village where he was cared for over three days before being rescued by the SEALs. So, although you need to be able to complete the runs at the beginning and end, the real meat-and-potatoes of the challenge is going to be the pull-ups, push-ups, and squats (4). A study of soldiers whove fought in combat highlights three factors that increase the likelihood they will develop post-traumatic stress syndrome. However, it is important when doing this workout that you maintain proper form. 4 x 3-6-9 squats. These are standard for this WOD in competition, but most CrossFit boxes allow people to work up to the weighted vest in training. Everything that a fitness fan is searching for. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard. In high school, Murphy took a summer lifeguard job at the Brookhaven town beach in Lake Ronkonkoma a job he returned to each summer through his college years. I recommend breaking the repetitions in to 20 rounds of 5 pull-ups, 10 push-ups and 15 squats. Everything should be completed within 75 minutes and ideally with a 20 pound weighted vest for men, and a 14 pound weighted vest for women. Do this for a total of 20 sets and youll accomplish the totals needed. Ive strategically never bought a weighted vest just so I have an excuse not to wear one during Murph.. Set up a box underneath the pull-up bar in a position you can easily jump up and land on it and at a height that allows you to hold the bar throughout the movement. Relax and cheer on your gym partner after you've already finished Murph 10 minutes prior. The most common way to train for The Murph is to partition with 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats. Week three follows the same structure as weeks one and two. Related: Can't Do Pull Ups? Don't let cold weather get in the way of your fitness goals. A light running is okay. Is such a slow scaling necessary? 5-10-15 "If you're doing standard push-ups, be smart with how many you're doing at a time," says Shutterly. Practice this run separately on your training sessions so you can focus on improving your mile-time. Since its primarily a bodyweight workout, the only workout equipment you need is a pull-up bar, but its quite common to see groups doing The Murph in public parks. WHAT?! Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Complete 1 round like we talked about above (pull-ups, push-ups, then squats) with the given repetitions in :90. Monday How do you go from doing 50 pull-ups to 100 pull-ups on Monday? Athlete Hunter McIntyre says he set a world record during the Murph Challenge 2020, when he performed the notoriously difficult CrossFit workout in just 34 minutes 13 seconds. Whether you sprint or do an. Since I started in January, the official Memorial Day Challenge seemed a good fit, as it allowed plenty of time to train. Yet in this workout you will complete 100 pullups so not only are you going to have to break up the reps into smaller sets, but you are also going to have to make sure you are quite skilled at that exercise, especially if you are then going to add a 20 pound weighted vest to the equation. Veterans and civilians alike struggle with vision function and other problems after a traumatic brain injury. Murph is one of the rare CrossFit WODs where you can choose the rep scheme that works best for your fitness type. B. Simultaneously, return arms back to sides. Murphy sacrificed his life to save others in the line of duty, for which he was posthumously awarded the Congressional Medal of Honor in October 2007. The Murph workout is done for time and consists of: A one-mile run. Add, to your workout regimen about 6 to 8 weeks out to, 5 pull-ups (assisted, banded, kipping, or strict), Run for 10 minutes or 1 mile, whichever comes first, A light running is okay. 4 x 2-4-6-8-10 push ups And its a beast! The Murph workout happens to be my favorite workout, and Im excited to share this training program with you! LT Michael P. Murphy Memorial Scholarship Foundation. Monday Its a test of fitness on Memorial Day that anyone can sign up for, no matter your level of fitness. This includes a Murph workout that is scaled even easier than the mini. However, focus on muscle recovery for your body to prepare for the entire workout. Immediately will slow as you progress through the sets, but hopefully this paints the picture. MondaySame as last week,but increasing an additional sequence of the ladder, Wednesday Same as last week,but increasing an additional sequence of the ladder, Friday Same as last week, but increasing an additional sequence of the ladder. The point is to just start the routine. These are called "hero WODs," and they generally honor a fallen member of the military, making them more meaningful than the average sweat sesh. 1600m run "You can expect your arms to start to fail on the push-ups, and your legs to turn to Jell-O from the squats," says Shutterly. C. Exhale and press into mid-foot to straighten legs to stand, hips and torso rising at the same time, to return to the starting position. As you get further into the session the more fatigue you accumulate, and your technique and form start to drop. Relax and cheer on your gym partner after youve already finished Murph 10 minutes prior. Keep this pace and youre sure to not be out of breath when you get to the Pull-ups, Push-ups and Squats. Here's your 4 week guide to get you back in shape after a few weeks of not working out. Perhaps you train for it 2 or 3 times a year, which will likely improve your success and growth year by year. The majority of weeks I trained for the Murph Challenge twice a week, and did other workouts three days (weights, core, stretching, and sauna). Day 3: Focus on pullups. 2 x 1-2-3-4 pull ups 8 Different Types Of Gyms You Can Choose From, Mini Murph Workout A Complete Guide To Murph For Beginners, 7 Types Of Running Workouts You Should Know, Types of Bodyweight Workouts The ultimate List, What is an Ectomorph Body Type? Finish with a 1-mile run, with or without a vest. This allows you to notburn out on any one particular movement, hopefully not tear your hands and keep yourself moving the entire time. To be perfectly honest, after completing the official Murhp Challenge on Memorial Day 2020, I would suggest scaling up the weighted vest quicker during the training, and have at least 4 weeks with the full weight (20lb or 14lb). Place a chair, bench, or box that will be acting as your target against a wall. Every year on Memorial Day, people across the globe honor fallen service members by completing the Murph challenge. YOU DO NOT WANT TO TAKE ON MURPH WITHOUT PREPARING. Adding the vest is called the RX version, AKA the most challenging version. JoinMission CrossFit San Antonioon Monday, May 28th for Memorial Day Murphone of ourtwo classes that day. The four soldiers were heavily outnumbered, but put up a strong fight. You also may want a stopwatch to time it. Sleep, A Foundation for Success (and a dumb inhibitor), Plant-Based Habits Starts With Awareness, then Action, Drive Consistency With Plant-Based Whole Food Meal Planners. With this plan, youll practice: Additional exercises to keep your body healthy so you can avoid injury now and while doing Murph. 2 x 3-6-9-12-15 squats. You can also train and perform The Murph whenever you'd like! Forces on July 2, 2005. Today should be an easy day focusing on your aerobic fitness. If you're new to strength training altogether, I'd recommend building strength training into your weekly routine, working your way up to 3 or 4 times a week. Jump up until chin is just over the bar, then squeeze lats and arms to momentarily hold the position. I haveput together a steady 4-week program that you can do at home or at the gym before/after classes to help you succeed at finishing the workout. What do you need for the Murph challenge? Jumping rope is a great cardio workout, and with a weighted vest, it adds a whole new dimension. Avoid crashing down into the bottom of the squat, too, especially since the second mile-long run is coming up. (. This is actually two miles because you repeat the run at the end of the workout, when youre extremely fatigued from all the other exercises. The workout has a name, so you know its memorable. They're not only physically challenging but also mentally challenging. Healthline Media does not provide medical advice, diagnosis, or treatment. Our website services, content, and products are for informational purposes only. Keep this pace and you're sure to not be out of breath when you get to the Pull-ups, Push-ups and Squats. The Murph CrossFit workout. Saturday I plan to hold my own quarterly Murph Challenges to maintain motivation to keep with the Murph workouts. From Novice to Pro: How to Buy The Hood's Four-Week Advanced Training Program #financialfreedom #entrepreneurship #businessadvice Subscribe @AnthonyLegins S. by deselecting, we are not liable for lost or stolen packages, You have %itemCount% in your cart. With Memorial Day only 4 weeks away and there is one workout that the CrossFit world begins to talk about - "Murph." I have done this workout many times, and every time I look to better my last attempt at it. A. Loop the resistance band over the pull-up bar and pull one end through the other, creating a loop. Engage core. You've probably wondered to yourself, "What is The Murph Challenge, and why is it so popular?". I needed this to help establish a routine of an early rise and gym session. 4 x 1-2-3-4-5 pull ups Murphy was commissioned as an ensign in the Navy on December 13, 2000, and began Basic Underwater Demolition/SEAL (BUD/ S) training in Coronado, CA, in January 2001, graduating with Class 236. The Aftermath First Spartan Race Experience, A Beginners Perspective to Spartan Race Training, The Debilitating Burpee (i.e. You can absolutely cut this window of time down if youd like, but I have based this off a comfortable working pattern. Whether you're a trail runner or a sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. Modifications: You can always perform incline pushups to give you some assistance on the leverage front. The average / expected times to complete the full Murph challenge of the fittest athletes is AMAZING! 2 x 2-4-6 push ups Additional . No matter if it's your first or tenth Murph WOD, though, a little strategizing can help ensure you make it through the whole thing. LikeShare And Follow For More Plan the week ahead with this 5 Day Workout Split (Swipe" When I first read through the leader-board times, I was disappointed in my time. For me, the official challenge day was by far the hardest Murph sesssion. CrossFit is a registered trademark of CrossFit, Inc. 1. Each exercise set can be broken up in order to make the Murph WOD feasible for the average person. The Murph Challenge began when a former pararescueman decided to honor LT Michael Murphy and all our fallen soldiers by completing the Murph workout every year with his local gym, until it grew to include participants across the whole world. However, we do recommend doing the scaled version first before more into the mini version. She has helped hundreds of people achieve their fitness goals. Copyright 2022 YBell Fitness, Inc. All Rights Reserved. 1,872 Likes, 29 Comments - Billy (@billygymwilly) on Instagram: "Training plans in bio -AUTOMATICALLY UPDATING -FULL 10 WEEK -ON SALE " That means you'll still get maximum benefits from the moves even though you're not doing the originally prescribed version of the CrossFit Murph workout. UPDATED: Ellie Turner and Jeff Adler Are The Overall (Unofficial) Winners of CrossFit Open Workout 23.2, Kristi Eramo OConnell Announces Retirement From Competitive CrossFit, Pat Vellner vs Roman Khrennikov 23.2 CrossFit Open Live Announcement, Emma Cary and Roman Khrennikov Win CrossFit Open 23.1 (Unofficial), Haley Adams Not Competing in 2023 Citing Mental Health Struggle, Lt. Michael Murphy Memorial Scholarship Foundation, Completing Murph partitioned or as written, The story behind Hero CrossFit workout Murph, Student Sam Gladding Breaks 24-Hour Murph World Record To Raise Money For Charity, Hero WOD Murph: 6 Workout Tips from 6 Top CrossFit Games Athletes, LT Michael P. Murphy Memorial Scholarship Foundation, The Smartest Push Pull Legs Routine to Build Muscle Mass, Best Science-Based Upper Body Workout (Back, Chest, Shoulders and Arms), 12 Best Pull Up Variations for Muscle Growth, How to Create Your Own Strength Training Program, 6 Great Ways to Get Amazing Six Pack Abs without Crunches, Best Triceps Exercises You Are Not Doing According to a Top Fitness Coach, How to Fix Forward Head Posture (Text Neck) with One Daily Corrective Routine, 5 Great Techniques to Speed Up Bicep Muscle Growth, If you are able to do 20+ unbroken pull-ups, 40+ unbroken push-ups and 80 continuous squats (with or without a weighted vest), we recommend that you, If you are able to do 10+ unbroken pull-ups, 20+ unbroken push-ups and 40 continuous squats (with or without a weighted vest), we recommend that you. 50 Push ups Day 2: Focus on pushups. A common way to perform the workout is to do 20 sets of 5 pull ups, 10 push ups, and 15 squats. endurance, so starting your training more than 4 weeks out isn't a bad idea. I have put together a steady 4-week program that you can do at home or at the gym before/after classes to help you succeed at . Perform Murph as Rx for the first time. Theres a definite mental component of this workout for me that Im still working through. The repetitions can be partitioned any way you see fit. Another one-mile run. This program is perfect for anyone who wants to: Get a PR on Murph. 100 pull ups. Get a good idea in training of how many reps you can do at once, so you know how to break up the reps. A 2021 study on pacing for different CrossFit modalities recommends knowing the degree of effort it takes for one repetition of an exercise to complete more reps without gassing out (6). The thicker the band, the more assistance you'll get. Adding Order Protect to your order protects your order from loss in transit or theft. Be sure to consume some electrolytes and get a good night's sleep the few nights before The Murph. . Second, the workout itself is a great combination of strength and endurance, which lends itself to the opportunity for improvement. You should also replace push-ups with knee push-ups. This deliberate and heroic act deprived him of cover and made him a target for the enemy. Though there are multiple ways to do this workout, the calisthenics are generally done in as many sets as it takes. Training Plan: we recommend 3 workout classes per week (Metcon, KORE, or Engine) and 2 Mobility Classes per week (Beyond Stretch or FireFlow . You could also get a massage or spend some time in the sauna. Get into your workout clothes, tie those tennies, and do ONE pull-up, ONE push-up, and ONE body squat. Ive included my complete workout routine here. Here are some modifications to consider: If you can do all 10 push-ups at once, do so and skip the last round of push-ups. Here's what you can learn for your Memorial Day workout from the man who took it further than it had ever been taken before. Luttrell escaped, barely alive. 3 x 3-6-9-12-15 squats, Thursday After doing some research, I thought the best way to accomplish the ultimate goal would be to break up the pull-ups, push-ups, and body squats into sets of 20 (partitioning). Four levels: RX, Masters RX, Scaled, Masters Scaled. The magazine and its 250+ contributors cover many topics including CrossFit, weightlifting, nutrition, lifestyle and community related news. Since its primarily a bodyweight workout, the only. Your crazy friend is always asking you to . That means head out for a short run. "You can modify an air squat by adding a target for the butt to hit when you sit down into your squat," says Shutterly. It also removes the use of a weighted vest during the workout. But the key during week 4 is not to have the easier set on Thursday. Keep breathing/moving comfortably and youll do just fine. There Are 2 Ways to Complete The Murph Workout Option 1: You do it all as-is. Here is the most logical way to build up to doing a real Murph workout. That's the format this training program follows. Murph is named in honor of Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. "The Murph WOD is a hero workout named after Navy Lieutenant Michael Murphy," explains Blake Shutterly, a CrossFit coach at NEOU Fitness. 3 x 1-2-3-4 pull ups If you find that the Mini Murph workout is too hard for you to complete, there are scaled versions that you can complete instead. So, keep reading to learn more. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. However, it reduces the number of repetitions and distances of the runs. Ive strategically never bought a weighted vest just so I have an excuse, its critical that you build up to Murph-level volume if you want to keep the business end. 200 Push ups You can learn more about LT. Michael P. Murphy and the Murph Challenge on the official site: https://themurphchallenge.com/. - Advanced: 36-46 minutes. Knowing your weakness and planning your reps scheme based on that knowledge can save you a ton of time and help you finish this one faster than someone of similar fitness who does not plan well. It includes three to four training days per week focused on building strength and endurance for Murph's movements: running, pull-ups, push-ups and squats. A. A. 3 x 3-6-9-12 squats, Wednesday Remember: Something is better than nothing. TikTokers Are Using Resistance Bands to Improve Their Push-Up Form, But Is That Effective? 4 x 3-6-9-12-15 squats, Thursday In week one (April 4-11) you will do two pre-tests: Muscle Endurance and Strength. YBell is an award-winning free weight for strength training and resistance training in your home gym. Once I begin a workout however, the heart starts pumping, I get into a flow, and everything settles. The best part is that you just have to show up. 100 Pull-Ups. If you are trying to perform either the Murph or Mini Murph for the first time, it is important to drop the weighted vest. Next, Murph the workout: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Youre workout plan never gets you doing more than 50 pull-ups on any given day. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help. The Murph Challenge happens every year on Memorial Day, May 30th. . In this article, we look at the Mini Murph workout and other popular Murph variations to try. Merchant Marine Academy at Kings Point with his sights on becoming a U.S. Navy SEAL. Creatine supplements are often used to enhance athletic performance and reduce muscle damage. Below is a simple, 4-weekprogramfor you to complete leading up to Murph. Your goal is to complete the given repetitions in unbroken sets to build stamina and muscular endurance. But if you want to use the vest, be sure to train with it rather than waiting until the day of the challenge to add it in. 100 pull-ups. 200m Run Day 5 (16 rounds)90-yard Sprint, 5 Pull-Ups, 10 Push-Ups, 15 Air Squats Week 4 Day 1 (18 rounds)90-yard Sprint, 5 Pull-Ups, 10 Push-Ups, 15 Air Squats Day 4, the Murph CrossFit WOD Run 1. However, the few days leading up to a full workout are essential for recovery. As told on LT Michael P. Murphy Memorial Scholarship Foundation. In 1998, he graduated with a pair of Bachelor of Arts degrees from Penn State in political science and psychology. The Foundation currently awards 27 annual scholarships. You may recognize his name from the movie Lone Survivor, a dramatized biographic film that depicts his SEAL team's mission. There are MANY training derivatives for the WOD or the Memorial Day Murph Challenge. Wear a weighted vest if you plan to wear one during Murph. What youre looking to do in just 4 week is be conditioned to do the work in cycles (5-10-15) not bust out 100 pull-ups in a row. Let alone completing them all in one day. On the ground and nearly out of ammunition, the four SEALs, continued to fight. How to Do the Murph CrossFit Workout for All Fitness Levels, Murph CrossFit Workout Pull-Up Modifications, Murph CrossFit Workout Push-Up Modifications, Yes, Wide-Grip Push-Ups Are Very Different from Regular Push-Ups, Murph CrossFit Workout Squat Modifications, Try These 5 Pull-Up Alternative Exercises to Work Up to the Real Thing. Squeeze lats while bending arms to pull body up to the bar, keeping elbows close to sides and avoiding swinging. Murphy, Dietz, and Axelson died that day along with 8 additional SEALS and 8 Army Night Stalker service members when their helicopter was shot down in its pursuit of saving the the 4 men. From working with beginners, youth, older adults, and almost everyone in between, Casey loves to blend her diverse knowledge and experience to help guide her clients to where they want to be. And not just any name. "Just like the banded pull-up, this adds a little bit of assistance on the way up," says Shutterly. If you're an advanced athlete and can easily do sets of 10 pull-ups or over 20 push-ups at once, you might consider a vest, but it's essential to think through how much volume you typically do. I suspect this was due to my body not having the stamina to handle the full 20lb vest load. Then, finish the Murph CrossFit workout with another one-mile run. 200m Run. Thursday Each sequenceis completed with a :90 clock on a cycle. He then built a website and asked members to join in doing the Murph Challenge for a small fee. "You may feel great starting out and want to do 10 or more reps at a time, but that will quickly go downhill if you aren't used to the volume. You have already completed a mile-run and 300 reps of other exercises. Her philosophy is simple: meet people where they are today in order to help them learn, grow, and excel through education in nutrition, exercise, and lifestyle changes unique to them.