Memorial Day Kettlebell Murph

Performing the Hero WOD “Murph” on Memorial Day has been a tradition over the last 10 years or so in many tactical fitness circles.

The workout was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).

Navy Lieutenant Michael Murphy was killed in action in Afghanistan on June 28th, 2005.

The workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.

The movie Lone Survivor was released in 2013, which tells the story of Michael Murphy and his men based off the book written by Marcus Luttrell, the lone surviving SEAL from Murphy’s group.

The Murph is now performed by men and women accross the US on Memorial Day as a fundraiser for the LT Michael P. Murphy Memorial Scholarship Foundation, and to honor all those who have served and sacrificed in the line of duty.

The standard “Murph” workout looks like this:

For time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*With a 20 lb Vest or Body Armor

The pull ups, push ups, and air squats can be “partishioned” – the most common strategy is to partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

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Here is a kettlebell version of Murph to do today, in honor of those who have made the ultimate sacrifice:

For time:

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

If you’re looking for a more beginner / scaled-down version, you can also do:

1/2 mile run
50 KB swings / snatches (53 lbs men / 35 lbs women)
100 push ups (modify to knees / by elevating hands if needed)
150 bodyweight squats
1/2 mile run

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Doing the workout, thinking of, and honoring those who served and sacrificed for our country is the main point.

Take the “Murph” Challenge.

And have a thoughtful Memorial Day.

-Forest Vance
KettlebellBasics.net

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Registration for the opens 28-day Kettlebell “Tabata” Challenge opens Tuesday, June 1st. Keep an eye on your email inbox!

NEW VIDEO – KB Challenge Workout #3 – “Animal”

We are doing a sample workout from the CORE Kettlebell Challenge today. This one is called “Animal” – give it try, and see how you like it.

It’s workout #3 from the book. You’ll rotate through lots of different workouts like this for 40 days in the full program. They are short, sharp sessions that work your whole body, and most of them can be done with just a single KB in around 20 minutes.

You’ll burn fat, build lean muscle, and get into amazing shape!

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KB Challenge Workout #3 – “Animal”

Get five rounds of the circuit below as fast as you can:

–7 burpees

–7 one arm KB swings per side (8k women / 16k men)

–20 KB squats (8k women / 16k men)

–10 alternating reverse lunges (per side)

Watch the video that shows you how to do this workout here: https://youtu.be/zJysvuEP-iQ

Get the CORE Kettlebell Challenge book on Amazon -> https://www.amazon.com/CORE-Kettlebell-Challenge-Improve-Performance-ebook/dp/B0829DTCL1

Get my “10 Minute KB Workouts for Fat Loss” course up FREE for a limited time -> http://bit.ly/kbsforfatloss2021

Follow my on Instagram where I publish new KB workouts and videos like this one every week -> https://www.instagram.com/forestvance/

Talk soon, keep crushing it –

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist

Keeping Your Hip Flexors Healthy When You Sit a Lot (#1 stretch? – pic!)

For work, so many folks end up sitting for a good part of the day.

While some have things like standing desks, and try to mix up some walking around during the day, it is hard to deny the impact of sitting on tight hip flexors.

And because of tight hip flexors, they get worried about kettlebell exercises like squats and swings, since the tight hip flexors kind of throw off the glutes and lower back, etc.

If this describes you, one simple stretch you can start with is called the “couch stretch”!

It’s one of the best stretches for tight hips.

And maybe the best part – you can get it done while you’re watching your favorite TV show! 

THE COUCH STRETCH

– Start by standing in front of a couch or chair
– Put your back foot on the couch and keep your front leg on the ground
– Drop your back knee to the floor
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, dril the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.

This is a good start, but you might find that doing just this is not enough. You might still feel like your hip flexors are too tight.

If you are looking for a full routine to help with your tight hip flexors, I also recommend you check this out:

-> Keeping your hip flexors healthy when you sit a lot

– Forest Vance 
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

10 Minute Kettlebell Workout #4

We are on a roll with these 10-minute KB workouts, people are loving them!

Here’s the thing – turns out you CAN get a real, productive, full-body workouts in just 10 minutes with just a single kettlebell, if you know what you’re doing.

Is it as good as a full 30 or 45 minute session? Are you going to gain slabs of lean mass, while getting your bodyfat into single digits at the same time, doing just three of these 10-minute workouts per week?

NO! 🙂

I give it to you straight man.

HOWEVER, these little sessions ARE a great start! I think you will be surprised at how tough they are. You can get them in for a little extra work any time. And they’re awesome to finish off your current workout with a “bang”. I can see why they are popular!

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10 Minute Kettlebell Workout #4

Set your timer for 10 minutes; get as many rounds as you can of:

– 5 burpees

– KB Single Leg Deadlifts – 5 (right side)

– 10 push ups

– KB Single Leg Deadlifts – 5 (left side)

– 20 jumping jacks

Watch the video that shows you how to do this workout here -> https://youtu.be/1CsnsLqK37w

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If you liked this workout, check out my full CORE Kettlebell Challenge system here -> https://forest.clickfunnels.com/sales-page34516772

Let’s make it a great week!

-Forest and the FVT Team @ KettlebellBasics.net

Kettlebell Challenge Workout #3 – ‘Animal’

Kettlebell Challenge Workout #3 – ‘Animal’

Complete 5 rounds of the circuit below for time:

— 7 burpees

— 7 one arm kettlebell swings (per side) (recommended weight = 8k women / 16k men)

— 20 kettlebell squats (recommended weight = 8k women / 16k men)

— 10 lunges (per side)

Watch the video that shows you how to do this workout on my Instagram here -> https://www.instagram.com/forestvance/

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Bodyweight Strong + CORE Kettlebell Challenge – Special Offer! -> https://forestvance.lpages.co/bodyweight-strong-social/

Get my best-selling eBook, “The CORE Kettlebell Challenge” – 40 days to lose fat, improve performance, change your mind and change your life. $25+ everyday value, FREE now with your purchase of Bodyweight Strong. Click here for more details and to order now. And hurry, this deal ends at Sunday, May 23rd at 11:59 pm PST -> https://forestvance.lpages.co/bodyweight-strong-social/

10-min Lunge/Swing/Push/Burp Workout! [new video]

10-min Lunge/Swing/Push/Burp Workout! [new video]

Do as many reps as you can of each exercise in 30 seconds. No rest between moves; 30 seconds rest between rounds; repeat sequence four times total:

  • KB Rack Lunge (right side rounds 1+3, left side rounds 2+4)
  • Push Up
  • One-Arm KB Swing (right side rounds 1+3, left side rounds 2+4)
  • Burpees

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When you pick up a copy of Bodyweight Strong this week, my twelve week program designed to help you triple your strength, save your joints, and gain up to 7-10 pounds of lean chiseled muscle in only 12 weeks using just your own body weight:


I am also going to hook you up with a copy of my best-selling ebook, “The CORE Kettlebell Challenge”, 100% free!



Click the link below for more info and to order now:

-> Bodyweight Strong + CORE Kettlebell “2-for-1”

If you train at home, in your garage, etc. and have limited access to equipment – but still want to gain strength and/or muscle…

If you are beat down from years of hard training and heavy lifting and are looking for an alternative training method…

If you love training hard and heavy, but just want a break / change up from your normal routine…

You will LOVE these programs.

Bodyweight Strong has sold almost 10,000 copies for a good reason. You will learn the skill of building strength and lean muscle with just your own bodyweight – something you can use for life!

The CORE Kettlebell Challenge is my “flagship” kettlebell training plan that I refer all new clients to start with. You will learn a little about me and story – how I went from NFL offensive lineman to out-of-shape in-active guy to 80 pounds weight loss and now helping people around the world transform their bodies and lives with kettlebells. Plus you get an awesome 40-day training plan to transform into a lean, mean, kettlebell-swinging machine!

We have them both on a “2-for-1” special, this week only. Click the link below for more info and to order now:

-> Bodyweight Strong + CORE Kettlebell – special deal, this week only

I look forward to hearing your success story!

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

Kettlebell Challenge Workout #1: “The Machine”

Have you gotten your workout in yet today?

If not, no excuses! Grab your KB, and run through this short, sharp fat-blasting circuit:

Kettlebell Challenge Workout #1: “The Machine”

Complete as many rounds as possible of the circuit below in 20 minutes:

50 jumping jacks
10 one-arm kettlebell swings (right side)
10 burpees
10 one-arm kettlebell swings (left side)

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If you’re just getting started with KBs, women should go with an 8k/18 pound ‘bell for this one, men a 16k/35 pound.

If you’re more advanced, feel free to up the weight!

You can also feel free to “scale down” the jumping jacks and burpees to some sort of more low-impact version, OR “scale them up” by doing power jacks, two-push up burpees, etc etc.

Take the next step to your kettlebell fitness goals with 19+ more workouts like this one, organized into a full 40-day program.

More details coming later this week.

Stay tuned!

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net

New Video: 10 Minute KB for Workout for Fat Loss #2

Got a new video for you to check out over on the YouTubes!!

This is #2 in our “10 minute KB workouts for fat loss” series.

You’ll build lean, functional muscle… you’ll work all your major muscle groups, getting both a strength AND cardio workout at the same time… and you’ll do it in a SUPER time-efficient way, because it can be done anywhere with just a single ‘bell!

*In addition to these short KB workouts, if you are looking to “injury-proof” your joints and have a healthy body at any age, I also recommend adding on the exercises at the page below: -> “Shadow Strength” Martial Arts methods to reshape and rebuild your body

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10 Minute KB for Workout for Fat Loss #2

Get as many rounds as you can in 10 minutes of:

  • 5 goblet squats
  • 10 spider push ups
  • 15 two hand KB swings
  • 20 mountain climbers (10 per side)

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In addition to these short KB workouts, if you are looking to “injury-proof” your joints and have a healthy body at any age, I also recommend adding on the exercises at the page below:

-> “Shadow Strength” Martial Arts methods to reshape and rebuild your body

See you next time at KettlebellBasics.net –

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist

(new IG vid) KB MRT Challenge 3.0 – week 1, day 2 – sample workout

Do you follow me on Instagram? If not, you should!

-> https://www.instagram.com/forestvance/

We have just recently been working on ramping things up over there, and have been a lot more active on the page over the last couple of months. I am posting KB workouts, videos with technique tips, and more most every day of the week.

Watch the video that shows you how to do today’s workout and follow me at the link below:

-> https://www.instagram.com/forestvance/

KB MRT Challenge 3.0 – week 1, day 2 – sample workout

Do the following circuit four times, resting for 1 minute between circuits. Each exercise should be performed for 20 seconds:

— Kettlebell push press (30 seconds per side) (recommended weight = 12-16k women / 20-24k men)
— “Bottom 1/2 “ KB suitcase split squats (just do the bottom half of the ROM) (:30 per side) (recommended weight = 8-12k women / 16-20k men)
— Cross-Body Mountain Climber + push ups
— Jumping jacks

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If you want to join the 28-day KB MRT Challenge 3.0, details are on the sign up page linked below:

-> 28-day KB MRT Challenge 3.0

This is a 28-day “jump start” to help you lean down, tighten up the muscles, and kick start your kettlebell training results!

There is a lot of interaction and coaching and encouragement that we do along the way. You’re not doing the workouts just on your own, you’re doing them with both me and the rest of the Challengers.

The actual workouts are based around the Metabolic Resistance Training concept – which I go into more detail on HERE – but the main idea is that it involves stacking multiple heavier, compound exercises together to create an oxygen debt. You end up burning a ton of calories – during the session, AND for the rest of the day – plus you’re able to build lean muscle, all at the same time.

I do a written version of all the workouts, plus videos breaking down how to do all the moves, going over common questions with the workouts, that sort of thing.

I also have two bonus training programs that you get – my “10×10 Rapid Fat Loss Meal Plan” so that you can be sure to get the best possible results from the kettlebell workouts! – and my “Extreme Bodyweight Cardio Conditioning” course where you get extra cardio you can do on your kettlebell “off” days to also take your results to the next level.

We start today, Monday, May 10th – so check it out and sign up now if you want in:

-> 28-day KB MRT Challenge 3.0

Have a great day, and talk soon! –

– Forest

“Bodyweight Strong” – 20 min Home Strength Workout

I was out of town recently for a couple of days, and hit up this 20-minute bodyweight strength workout in my hotel room.

I was surprised at how good of a workout it was!

Give it a try:

*If you want more workouts like this, you’ll get them in the “Extreme Bodyweight Cardio Conditioning” bonus that’s included free with your sign up to this month’s 28-day KB MRT Challenge -> https://forestvance.lpages.co/kb-mrt-challenge-30

“Bodyweight Strong” 20 min Home Strength Workout

1 – Set your timer to go off every 90 seconds. At the start of each interval, do five “shoulder tap – triple push up” burpees (kick your feet back – do a push up – tap your right shoulder – do a push up – tap your left shoulder – do a push up – kick your feet forward and stand up – that’s one rep!). Your rest is the time between completing all five reps, before the timer goes off at the start of the next 90 second interval. Repeat for four rounds total.

2 – Perform 8 close-grip ups. Without resting, perform 15 resistance band bicep curls. (If you don’t have a band, get creative – use your suitcase or some other heavy object!) Rest about 30 seconds, then repeat for four rounds total.

3 – Perform 10 one – arm doorway rows per side (stand facing a doorway – grab it with one hand – sit your hips back a little, then pull yourself towards the door frame as you stand up). Without resting, perform 15 tricep pushdowns with your resistance band looped over the top of the door (if you don’t have a band, again get creative – loop a towel through the handle of your suitcase and do the tricep extensions over your head!) Rest about 30 seconds, then repeat for four rounds total.

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Bottom line, it doesn’t take a gym full of equipment to get a solid workout.

If you want more workouts like this, you’ll get them in the “Extreme Bodyweight Cardio Conditioning” bonus that’s included free with your sign up to this month’s 28-day KB MRT Challenge -> https://forestvance.lpages.co/kb-mrt-challenge-30

Have a great day! –

-Forest Vance, KettlebellBasics.net