Madebymurphy

29/03/2024

As athletes, we're always pushing ourselves to do better. But did you know our bodies have two modes: go time and relax time? When we're training hard or facing pressure, our body gets ready to go, making our heart beat faster and getting us pumped up. But after all that hard work, we need to chill out and let our bodies recover. That's where the 'rest and digest' system comes in. It helps us calm down, digest food, and recharge. By finding the right balance between these modes, athletes can stay healthy and perform their best.

Listen up for more info!

As athletes, we're always pushing ourselves to do better. But did you know our bodies have two modes: go time and relax time? When we're training hard or fac...

08/09/2021

170 SENT!!!

Sick photo .photo_cumbria

Less than 4 weeks until

Can’t wait to throwdown with some of the fittest guys in the country 🔥

30/07/2021

Congratulations for his third place finish at the CrossFit Games in the Lower Extremity category!!!

He needed a big performance going into the last event to move into a podium position, he smashed it with 1st place finish and a fantastic finish to the week!

Well done buddy 🔥

27/07/2021

Big up training partner and best buddy at the CrossFit Games …..

He’s on today , 6pm, 8pm uk times and can be streamed through YouTube.

Can’t wait 👏

Smash it dude

28/06/2021

Love a outdoor team competition 👏 next year ? 😅







👏

28/04/2021

FOCUS ON YOUR GOALS!
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It’s important to block out the “noise” of the world at times and focus on yourself. Rise above the negative that can consume your time and energy...don’t listen to people who doubt you or only are negative. Believe in your heart what you are capable and then go make it happen!
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Throwback to powerful wife C&J 96kg at the English championships 2018 and unexpected silver medal ❤️

21/04/2021

BEING UNCOMFORTABLE

How many times during your day or week do you force yourself into uncomfortable situations or tasks that test you mentally and or physically? I love these type of challenges because mentally and physically they force you to block out that “voice telling you to quit or that you can’t” and get through the challenge in front of you! Things like this force you to grow, improve, get better and become a stronger person.

Is it easy? Is it worth it? To me it ABSOLUTELY is but only you can answer that question for yourself!

Set challenges

40 inch burpee box jumps in a weighted vest.... balance at the top of the box was the most challenging aspect, give them a try 😂

14/04/2021

Great session today. Testing a few pieces out for clients and members. Joined by and .

Session went ...

Warm up/ bodybuilding
5rnds

5 strict C2b
15 Ghd sit ups
12 seated Arnold press 2x 22.5kg
12 bench rows 2x32kg
10m HSWalk

1. 2min on - 3 min off x 1 of each - maximum effort

A) 8 power clean @60/35kg
50 DU’s
8 thrusters @60/35kg
Max burpee box jump overs

B) 6 power clean @70/40kg
50 DU’s
6 thrusters @70/40kg
Max burpee box jump overs

C) 4 power clean @80/45kg
50 DU’s
4 thrusters @80/45kg
Max burpee box jump overs

11/12/13

2. 3 rnds - 3 minutes rest between
Try improve time each set.

10 front squats @70/45kg
15 t2b
20 wall balls
15 box overs
10 BMU

3.37/3.31/3.12

3. 4 sets
15 Toe to Rings
10 strict HSPU
Rest 1 minute

12/04/2021

DO THE SMALL THINGS

Attention to detail is a big part of success and longevity! You can apply this to training, nutrition, business or family. When you are training do you do every rep or do you cut it short? When you are working on a project do you do it to your maximum ability or do you take short cuts? Only YOU can know the answers to these questions and if you are cutting corners then you can only blame yourself! We all have different situations, but it’s all about making best of that situation.

Do the small things, pay attention to detail and get better every single day!

05/04/2021

ENTHUSIASM 💯

Not enough people have things in their life they are ENTHUSIASTIC about. Many people don’t understand what enthusiasm even means.

It is “a thing that arouses feelings of intense and eager enjoyment” and for me I am very happy to have many things I am enthusiastic about in my life...training happens to be one of them!

Find something you are enthusiastic about and go after it !!

15/03/2021

MADEBYMURPHY - Wife Edition

6 weeks postpartum and starting to exercise again!

I love having the time to just focus on me (mums will know) and I can’t wait to see my progress over the next year or so!

Since Isaac was born I have been doing daily pelvic floor exercises progressing from lying to sitting to standing. Reconnecting with my core through breathing, and walking.

I have self assessed my diastasis recti (abdominal separation) which occurs in 100% of women in pregnancy and it’s very nearly closed.

I have been fortunate to have had two straight forward pregnancies and births, and everyone’s postpartum rehab will look different and progress at different rates.

I’m a trained physio myself and with writing my program, I can’t wait to get back to the gym and lifting weights safely again!

Women’s pelvic Health is so important, and it’s not just for women who have had children either!

Signs of pelvic floor dysfunction include incontinence (eg when sneezing, running, coughing etc), pain/heaviness during or post exercise and piles (haemorrhoids) Ensuring the diastasis recti has resolved post partum is also important when it comes to deciding what exercises are appropriate and how to progress to ensure you aren’t making it worse.

These symptoms are common, but not normal (not how would like us to believe)

Symptoms can worsen if not treated and can lead to problems such as prolapse. I highly recommend being assessed by a women health physio when returning to exercise after having a baby or if you have any of the symptoms above! And working with a knowledgable trainer is a must!

Women’s Pelvic Heath is very much overlooked, especially during current times. My 6 week post natal check will only be a telephone call with my GP due to covid. I also know that access to an NHS women’s health physio has also been affected with some services having huge wait times or even stopping the service altogether. I fear for the women who will suffer because of this!

Brilliant accounts to follow for all things women’s health:



We’re always available to help, please just drop a DM.

10/03/2021

One of the most critical aspects of optimising training is finding the right volume to work with.

Learning how much the athlete needs to make progress (minimum effective volume - MEV) and what they can potentially tolerate (maximal recoverable volume - MRV).

Finding the right numbers is an in inexact science, as it will change throughout an athletes career. By analysing several factors about the athlete we can begin to make a very well informed estimate.

Here are individuals you may see with there athletes you work with.

S*x: female athletes are normally able to train at a higher volumes than males, due to being smaller and less muscular.

Bodyweight: higher bodyweight will lower MEV & MRV, more muscle mass means more muscle to be damaged lessening the amount of training an athlete can do.

Height: A taller athlete will have to move the bar a greater distance causing more work to be done on each rep.

Strength: the stronger an athlete becomes the more stimulating each set of work they do is and more fatigue a given set will generate. Strength is hard earned and also hard to maintain.

Recovery ability: this is our attempt to quantify your genetic ability to recover. Genetic’s will be the biggest influence on how much training an athletes needs and is able to do but is also the most difficult to measure.
We all know somebody who seems like they get stronger from just looking at weights or somebody who seems to be able to train endlessly and continue improving.

Diet: the quality of an athletes diet has a unique impact on the training volume requirements. Insufficient calories and nutrients may result in catabolic effect and limit the volume he or she can handle.

Sleep: along with diet, sleep is the foundation of recovery and affects MEV/MRV in a similar manner.

Monitor your athletes and asses their progress. If you feel they aren’t progressing at a sufficient rate, adjust their volume accordingly. Its easy for athlete to want to do more than they can handle, equally they may not be pushing hard enough and need more volume.

Monitor and move forward

This is the way!