Memorial Day Kettlebell Murph

Each year on Memorial Day, we honor the memory of those who have lost their lives in service to the US military.

People observe this day in many ways, but one of them is a workout called the “Murph”. The Murph workout gained popularity through the CrossFit community, who often design workouts to honor those who have died serving our country. These are called the Hero’s Workout of the Day.

A Navy Lieutenant named Michael Murphy is the man behind the “Murph”. He was killed in Afghanistan on June 28, 2005. The workout that we now do was actually his routine, and he referred to it as “Body Armor”. This is why many people will do it while wearing a 20 lb vest or body armor.

If you’ve watched the movie “Lone Survivor” or read the book by the same name, then you were familiar with Michael Murphy. This workout is now performed throughout the US on Memorial Day, to help fund raise for the LT Michael P. Murphy Memorial Scholarship Foundation, as well as to honor all those who have served and sacrificed.

The typical “Murph” workout is as follows:

For time:

Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile run
*All performed with a 20 lb Vest or Body Armor

The pull-ups, push-ups and air squats can be broken up into smaller sets if you prefer. Many people perform 20 rounds of 5 pull-ups, 10 push-ups and 15 air squats.

If you prefer kettlebells, then you can perform the following Murph:

For time:

Run 1 mile
100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
200 Push-Ups
300 Air Squats
1 mile run

Finally, if you are just starting out or want an easier option, then perform the following:

Run 1/2 mile
50 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
100 push-ups (modify to knees / by raising hands if required)
150 squats
1/2 mile run

Most importantly, as you perform this workout, remember and honor those who sacrificed so much for this country.

Step up to the “Murph” Challenge.
Enjoy a meaningfull Memorial Day.

Forest Vance


We created a KB training blueprint just for people aged 50+. Check it out here: kettlebell training plan for over-50s

And I’m running a special 2-for-1 Deal to celebrate FVT’s new, bigger, and better location in Downtown Lee’s Summit!

Buy my Over 50 KB Revolution course on sale and get Bodyweight Strong course FREE. It will teach you how to develop functional strength, joint health, cardio endurance, balance, and bone density—completely in the safety and convenience of your home with just a few kettlebells and a 20-30 minute three workouts per week commitment.

Here’s what you’ll get:

— Over 50 KB Revolution: Complete 4-week blueprint

— FVT Moving Sale Bonus (this week only): Bodyweight Strong 12-week strength blueprint

— Kettlebell / Bodyweight Strength Training: Bonus 4-week blueprint

— Kettlebell Hacks video workshop series: Free bonus

— 30-day “Strength + Flex” Challenge: Free bonus

Let’s get you an awesome deal to fit your fitness journey while we fit our facility to serve you better.


3-6-9 Kettlebell Workout Finisher

Hate traditional cardio? Try this kettlebell finisher at the end of your next strength workout to train your heart AND crank up your metabolism for the rest of the day: 

3-6-9 Kettlebell Workout Finisher 

Set your timer for 9 minutes; get as many rounds as you can of: 

– 3 KB snatches (per side) 

– 6 lateral burpees 

– 9 bodyweight squats

Watch the video here ->


This is a perfect sequence to add at the end of your regular strength workout. That’s exactly how we set things up in Hybrid Kettlebell Muscle, where I show you how to properly successfully combine kettlebell and barbell training:

See, if you want to get as big and strong as possible, adding the core barbell lifts will help you do it as fast as possible. However, training with barbells only can also take a BIG toll on the body.

The joints can ache. The body can hurt. And barbell training alone doesn’t always do a lot as far as conditioning or carry-over to real world activities.

That’s why I created Hybrid Kettlebell Muscle!

This is a new is a six-week program that uses barbells, kettlebells, and your own bodyweight to create a total-body workout that will help you stay strong and powerful … while at the SAME TIME, getting athletic and mobile.

More info and sign up now at the link below:

-> How to successfully combine kettlebell and barbell training:

-Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist

“Hybrid Horror” Kettlebell-Barbell Mashup Workout

For the past couple of months, I have been training for a push/pull (deadlift/bench) meet at my gym, plus an obstacle course race event the following weekend.

The training approach has been interesting because it has required training modalities at different ends of the spectrum.

Both maximal strength in a couple of big lifts, plus cardio endurance and the ability to be reasonably strong to do things like pull-ups, crawls, wall climbs, and more.

I have been following a program like the one linked below, almost to a “T” — Hybrid Kettlebell Muscle – 2024 Memorial Day Sale

And I will say, when it comes to overall fitness, I feel pretty darn good right now!

Here is the workout I did yesterday to give you an idea of what to expect:


“Hybrid Horror” Kettlebell-Barbell Mashup Workout

WARM-UP – Progressive Turkish get-ups – 5 sets of 1 rep per side; start at 8k and increase weight each set, working up to one rep with a 24k ‘bell per side

PART 1 – Deadlifts – 5 sets of 2, last two sets are at approx 90% of max (for me around 405)

PART 2 – Lunge/Burpees – 3 sets of 10 (do one reverse lunge right / one reverse lunge left / one burpee – that’s one rep)

FINISHER – Run/Jog 20 minutes (could substitute bike or any other cardio if needed) – alternate 1-2 minutes of higher intensity with 30 seconds to 1 minute of lower intensity


If you want to get lean and jacked and athletic at the same time, get your copy of the “Lean and Jacked” special we have up for Memorial Day:

Hybrid Kettlebell Muscle – 2024 Memorial Day “Lean and Jacked Special”

…and enjoy your weekend!

— Forest Vance – MS – Kettlebell Expert – Over 40 Specialist – Forest Vance –

15 Min KB/Bodyweight AMRAP Circuit

AMRAP means “as many rounds as possible”, and is a perfect format for building intensity, conditioning, endurance and mental toughness into your workouts.

We use the format for lots of workouts in Over-50 KB Revolution.

Here’s how AMRAP works:

You have a certain number of reps of each exercises to complete in every set before moving onto the next.

Once you have completed the prescribed number of exercises and reps of each, you go back to the start and begin again. That counts as one round.

The goal is to perform as many rounds as possible in the given time.

AMRAP workouts are very intense, and very time efficient.

They are also very scalable for different fitness levels, because you can take it a little slower if you are just getting back into things, or you can really push the pace if you want a harder workout.

Finally, they are great because you can integrate all kinds of different exercises, and structured properly, they can give you a perfect mix of strength and endurance-type training.

Ready for a sample workout using the AMRAP format?

Check it out:


15 Min KB/Bodyweight AMRAP Circuit

workout in the style of – Over 50 KB Revolution

MAIN CIRCUIT – AMRAP in 15 minutes. Perform as many rounds of the following as possible in 15 minutes, resting as needed to maintain proper form:

1 – KB tempo Goblet Squat (3:1:3) – 10
2 – Paused Push-ups – 10 (Paused and hands elevated if beginner)
3 – KB Swing – 15
4 – Reverse lunges – add a kettlebell in suitcase position, holding KB on the same side as your moving leg – 8 per side
5 – Plank kick Through – 8 per side

*check out the full Over 50 KB Revolution course for full descriptions / breakdown videos of each exercise


Give that one a try, let me know how many rounds you can get in 15 minutes.

If you enjoy the workout, I also have some exciting news:

We are expanding at FVT, by moving our offices and current studio into a larger, unified space.

And to celebrate, I am having a sale 😉

When you get our flagship Over 50 KB Revolution course, you will also receive my Bodyweight Strong course free.

Bodyweight Strong is a bodyweight-based strength program that is perfect for over-50s, because you can gain real strength and lean muscle, while improving your core and boosting mobility, all at the same time.

Plus, it pairs perfectly with my Over-50 KB Revolution course.

Check out the details at the link below:

-> Bodyweight Strong + Over-50 KB Revolution 2-for-1

— Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Corrective Exercise Specialist

15-Minute “Lifetime Kettlebell” Workout [Free Sample]

Kettlebells are an incredible way to build muscle, improve your balance, and increase your flexibility. 

That’s why they’re perfect for people of all ages and fitness levels!

Today, I’m excited to share a sample 15-minute kettlebell workout that’s ideal for getting started.

Grab a kettlebell, and let’s do this:

15-Minute “Lifetime Kettlebell” Workout [Free Sample] – from Over-50 KB Revolution

Perform as many reps as possible for each exercise in 30 seconds. Rest for 30 seconds between moves and take a 1-minute break between rounds. Complete 3 rounds in total:

  • Two-Hand Kettlebell Swings
  • 1 + 1/2 Split Squat (30 seconds per side)
  • Single Arm Kettlebell Swings (15 seconds per side)
  • T Push-Ups
  • Hand-to-Hand / DARC Kettlebell Swings

Believe it or not, we can keep training hard as we age! We just need to be a bit smarter about it. Working out the same way we did in our 20s can lead to injuries. Considerations such as:

  • Work-rest ratio
  • Balancing work for all muscle groups over the day/week/month
  • Overall workout volume
  • Proper form

Today’s workout is a perfect example of incorporating these principles to help you stay active, eliminate the pain of aging, and feel up to 20 years younger! If you enjoy it, be sure to check out the full Over-50 KB Revolution plan – it’s on sale this week:

-> Over-50 KB Revolution (Flash Sale)

Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Corrective Exercise Specialist

4 Stretches to Reduce Back Pain in 2-7 Minutes

Disclaimer: I am not a medical professional. This information is for educational purposes only and should not be considered medical advice. Please consult a healthcare provider before beginning any new exercise or stretching routine.


As we get older, those aches and pains can start to creep in. To keep your back in top shape, here are four quick stretches that can reduce back pain in 2-7 minutes and keep you moving strong:

  • Single Knee-to-Chest Stretch:
    • Description: Lie on your back, bring one knee towards your chest, and hold it with both hands.
    • Duration: Hold for 15-20 seconds per side, repeat 2-3 times.
  • Lumbar Rotation Stretch:
    • Description: Lie on your back with knees bent and feet flat, then lower both knees to one side while keeping your shoulders on the floor.
    • Duration: Hold for 15-20 seconds per side, repeat 2-3 times.
  • Piriformis Stretch:
    • Description: Lie on your back, cross one ankle over the opposite knee, and gently pull the uncrossed leg towards your chest.
    • Duration: Hold for 15-20 seconds per side, repeat 2-3 times.
  • Child’s Pose:
    • Description: Kneel on the floor, sit back on your heels, and stretch your arms forward while lowering your torso to the ground.
    • Duration: Hold for 15-20 seconds, repeat 2-3 times.

Check out the next page for full form breakdowns on these moves (and many more) –>> 10-min AM Routine for Back-Neck-Sciatica Relief

Incorporate these stretches into your daily routine to help alleviate back pain quickly and effectively!

— Forest Vance
Master of Science, Human Movement
Corrective Exercise Specialist
Over 40 Training Expert


10-min AM Routine for Back-Neck-Sciatica Relief

If your back, neck, spine, or sciatic nerve gives you trouble, this program can help:

-> 10-min AM Routine for Back-Neck-Sciatica Relief

Now, just to be clear, today’s message is not a substitute for medical advice. However, for many people, a daily AM routine like this one, which improves mobility, strengthens the core, and enhances overall movement, can be a tremendous addition.

Personally, when I started incorporating movement work and specific core strengthening into my daily routine, it was a real game-changer. I struggled for years with knee, back, and shoulder pain. I consulted countless doctors, physical therapists, massage therapists, athletic trainers, strength coaches, and more.

All of these professionals were incredibly helpful and played a key role in mostly eliminating my chronic pain. However, I must say that a daily routine similar to the one linked below has also helped as much as anything else I’ve done:

-> 10-min AM Routine for Back-Neck-Sciatica Relief

If your back, neck, spine, or sciatic nerve gives you trouble, this program is definitely worth checking out!

Lose 12% in 12 Weeks with Kettlebells – Last Call

This is your last call for my “Lose 12% of your Bodyweight in 12 Weeks with Kettlebells” transformation program.

Check the document linked at the bottom of this email for more info and to sign up.

If you are aged 40 and up.. and if you are looking to rapidly lose body fat and gain new lean muscle using 3-4, 20-30 minute kettlebell workouts from home each week.. this program is designed specifically for you.

In case you missed any of the info I’ve shared on this program over the last couple of days, here is what you get with this program:

1 – The complete nutrition blueprint, customized to you

I have been working on these as they’ve been coming in over the last week. They are a LOT of work because the plans are customized to each person!… but that’s why they work, because I take YOUR specific calorie requirements, macro needs, food preferences, preferred meal timing, and much more, all into consideration.

Here is a sample of what one of these customized meal plans would look like:

2 – A full 12 weeks of daily kettlebell workouts

When you sign up, I give you a full 12 weeks of the exact kettlebell workouts to do to lose up to 12% of your bodyweight. All you have to do is log into my app, watch the quick video breaking down your workout for the day and/or read over the details, then mark “complete” when you’re done to keep you accountable and on track!

Plus, I’m always there if you need help with exercise subs, form tips, or anything else!

Here is a sample of what a workout in the program might look like:

3 – Access to Saturday Kettlebell Strength Camp series (runs month of June and July 2024, Saturday mornings at 8 am CST) live, real-time kettlebell workouts with Forest and team (live or recorded)

This is a fun way to attend some live workouts with me and/or my team and keep you motivated and working towards your goals! Folks who are signing up for this program individually will be paying $99, you get it FREE as part of your registration.

4 – Physical copy of Forest’s CORE Kettlebell Challenge book shipped to you (free shipping within the continental US)

This is just an extra little freebie bonus as my way of saying thanks – this is a $25++ value when you factor in shipping, I’m picking up the tab for free when you sign up right now today.

Here are the rest of the details and the sign-up link for the Challenge:

Questions? Concerns? Reply directly to this email and I’m happy to help.

Look forward to working with you on this!

-Forest @ KettlebellBasics

Mother’s Day 300 KB Challenge

Happy Mother’s Day!

What better way to celebrate than with the Mother’s Day 300 KB Challenge?

Let’s dive into the action:

Mother’s Day 300 Kettlebell Workout

Complete this circuit twice, taking breaks as needed to maintain form. Aim to finish as quickly as you can while performing a total of 300 reps:

  • 30 Kettlebell Swings
  • 30 Push-Ups
  • 30 Kettlebell Rack Lunges (15 per side)
  • 30 One-Arm Kettlebell Rows (15 per side)
  • 30 Burpees

Challenge for Strong Moms:  Recruit your family, see if they can keep up!

Last-Minute Gift Idea for Strong Moms: Still need a gift? Consider enrolling her in our “12 in 12 KB Transformation Challenge” starting tomorrow. It could be the perfect fit!

-> Learn More About the 12 in 12 KB Transformation Challenge

Wishing you continued success and a great Mother’s Day!

— Forest and the FVT Team

New Video – the Kettlebell Plank Drag

New Video – the Kettlebell Plank Drag ->

*If you like this workout, you’ll LOVE my “12 in 12” lose-up-to-12%-of-your-bodyweight-in-12-weeks-challenge… and I’m still looking for a few more people to try 👉 KB 12 IN 12 CHALLENGE

The Kettlebell Plank Drag targets your abs, obliques, lats, and arms—but it’s crucial to do it right to reap all the benefits. Here are two essential tips to perfect your form:

1️⃣ Strong Plank Foundation: Begin in a solid plank with your body firm, hands directly under shoulders, and feet spaced between hip and shoulder width.

2️⃣ Control Rotation: This move is all about anti-rotation. Avoid letting your hips sway. Maintain a stable core, shoulders, and lower body throughout the movement to maximize effectiveness.

Add these techniques to your next kettlebell session to enhance your kettlebell plank drag form!

👌 🏋️‍♂️ Forest Vance, MS in Human Movement, Kettlebell Specialist, Over 40 Training Expert

🔗 |

custom meal plan

Disclaimer: The information provided in this meal plan is for informational purposes only and is not intended as a substitute for advice from a registered dietitian or other healthcare professional. This meal plan does not prescribe or offer a personalized diet plan for any specific individual. Always consult with a clinical professional before starting any new diet or fitness program to ensure it is appropriate for your personal health needs and goals.

Did you know that we’re including a custom meal plan for everyone who signs up for my upcoming 12 in in 12 Kettlebell Challenge?

It’s true.

There is more info on the Challenge, along with a link to sign up, at the bottom of this email… but first, let me give you an example of what one of these custom meal plans might look like.



Here’s what a typical week looks like for Mike, who weighs 205 pounds, has 24% body fat, and is moderately active. He aims to lose 24 pounds in 12 weeks with a daily intake of 2153 calories, consisting of 158g protein, 230g carbs, and 73g fat:

Breakfast Options (Choose one each day):

  • Banana Pancake: Combine 1 mashed banana with 2 eggs and 1/4 cup oat flour. Enjoy with 1 tablespoon of honey and a sprinkle of walnuts.
  • Smoothie Bowl: Blend 1/2 banana with 1/2 cup mixed berries and 1/2 cup Greek yogurt. Top with 1 tablespoon chia seeds and 1/4 cup granola.
  • Egg and Avocado Toast: Enjoy 2 scrambled or poached eggs on a slice of whole-grain toast topped with 1/4 sliced avocado and a dash of pepper and salt.

Lunch Options (Choose one each day):

  • Grilled Chicken Caesar Salad: Toss 3 oz of grilled chicken breast with 3 cups romaine lettuce, 1 tablespoon Caesar dressing, Parmesan cheese, and whole-grain croutons.
  • Quinoa and Black Bean Salad: Mix 1/2 cup cooked quinoa with 1/2 cup black beans, chopped bell peppers, onions, lime juice, olive oil, and cilantro.
  • Turkey and Cheese Wrap: Wrap 3 oz sliced turkey breast, 1 slice Swiss cheese, lettuce, tomato, and a teaspoon of mustard in a whole wheat wrap.

Dinner Options (Choose one each day):

  • Baked Cod with Vegetables: Serve 4 oz baked cod with 1 cup roasted asparagus spears and 1/2 cup brown rice.
  • Beef Stir Fry: Stir-fry 3 oz lean beef with mixed vegetables (broccoli, carrots, bell pepper) in soy sauce and sesame oil, served over 1/2 cup cooked brown rice.
  • Pasta Primavera: Toss 1/2 cup whole wheat pasta with 3 oz grilled chicken strips, mixed vegetables (zucchini, squash, cherry tomatoes), and marinara sauce.

Snack Options (Choose two per day):

  • Mixed Nuts and Dried Fruit: A hearty mix of 1/4 cup nuts with 1/4 cup dried fruit for a quick energy boost.
  • Cottage Cheese and Pineapple: Combine 1/2 cup low-fat cottage cheese with 1/2 cup chopped pineapple for a refreshing and filling snack.

This meal plan is designed to provide a balanced mix of carbohydrates, proteins, and fats to support Mike’s goals of weight loss and maintaining muscle mass. Each meal and snack is crafted to ensure he meets his daily calorie and macronutrient targets effectively, promoting sustainable weight loss while supporting his moderate activity level.


“12 in 12” Transformation Challenge

This is a 12-week kettlebell coaching program to help you:

1 – Learn the basics of safe and effective kettlebell training
2 – Gain strength and lean muscle
3 – Lose up to 12% of your current bodyweight

-> 12-week kettlebell coaching sign up link

The demographic I specialize in helping are kettlebell fans aged 40 and up. 

If that’s you, this program could potentially be a great fit!

That, and you obviously need access to at least a couple of kettlebells to do all the workouts.

If you meet these requirements, review the details, then go ahead and sign up at the link below:

-> New 12-week fat loss challenge for kettlebell fans aged 40 and up

Here’s a full breakdown of what the program includes:1 – Kettlebell Workouts: You’ll get 12 weeks of 20-30 minute kettlebell workouts focused on fat loss, designed by me. There will be room for you to ask questions, discuss modifications, and more.
2 – Workout Feedback: I will provide regular feedback as requested on your workouts to help you progress.
3 – Personalized Nutrition Plan: Receive a 100% customized nutrition plan tailored to your specific goals, needs, and preferences, aimed at helping you lose up to 12% of your body weight in 12 weeks.
4 – Saturday Kettlebell Strength Camp: Gain access to our special series in June and July 2024, featuring live, real-time kettlebell workouts on Saturday mornings at 8 AM CST. You can join these sessions live or watch them recorded, giving you a great opportunity to stay motivated and connected with the group.
5 – Core Kettlebell Challenge Book: We’ll send you a physical copy of my CORE Kettlebell Challenge book for free (shipping included within the continental US).

-> This package is designed to provide you with all the tools you need to succeed Feel free to reply back to this message for any help, and I’ll get back to you as soon as I can!