Killian Murphy - Physique By Design

Killian Murphy - Physique By Design Hybrid Coach I run an international online coaching business that helps guys and girls achieve incredible result, results they deemed unachievable.

Hi, I’m Killian

Owner and Head Coach at Physique By Design

I’m one of the leading coaches in the fitness industry when it comes to changing your body composition. My transformations speak for themselves and I have worked with an abundance of clients that have completely changed their physique, their mindset and their approach towards training. I believe everyone has the ability to get incredible

results through the coaching process. I have an absolute passion for fitness and helping people believe in themselves to achieve the unachievable. I travelled the world working as a Personal Trainer including places like Australia, Dubai and now currently reside in the UK. I have spent over 10 years gaining invaluable experience in the fitness industry. My passion truly lies in transforming ordinary people with extraordinary results. Having served my time on the gym floor, learning first hand how to get incredible results with a huge range of clientele, I have now made the transition to helping even more people worldwide by becoming an Online Coach. My coaching ethos is to help as many people as possible and educate them along the way to make their results sustainable through habitual change. I teach you the WHY behind what you are doing and why you are doing it. Online Coaching is for everyone. I can completely change your approach to getting results. I do this in the most efficient time frame by taking away all the guesswork. The biggest tool I use is holding you accountable to your actions. Take ACTION now! Apply for Online Coaching today and you could be my next success story.

👉🏼 I saw a quote on a reel that said something like this.. “People will happily post about a weekend full of drink and d...
07/09/2026

👉🏼 I saw a quote on a reel that said something like this..

“People will happily post about a weekend full of drink and drugs, so don’t be afraid to post about your fitness lifestyle.. you could be doing a lot worse.”

And it got me thinking.

My 20s and a lot of my early 30s were spent chasing a lifestyle that, if I’m honest, left me feeling pretty f*cking empty.

Crazy weekends, hangovers, chasing the next dopamine hit and then doing it all again the following weekend.

I would tell myself I was having a good time, but a lot of the time I was just avoiding how I actually felt.

Now my weekends look very different.

I train.

I run.

I race.

I compete.

I push myself.

I recover.

And I f*cking love it.

Not because I think I’m better than anyone else.

But because I spent years chasing the wrong highs.

Now I chase feeling good and doing something positive.

The training.

The competition.

The progress.

The feeling of being fit, strong and capable.

And the best part?

I’m not waking up on Monday morning wishing I could remember what the f*ck happened at the weekend.

I’m waking up ready to go again.

Do I overdo the training?

Absolutely!

Do I race more than I probably should?

Absolutely!

But I’m still finding my ceiling and seeing what my body is actually capable of!

I love how this lifestyle makes me feel.

That’s the life I want.

And I’m not going back.

So yeah, I’m going to post about it.

If you are used to seeing people brag about how fu**ed up they got at the weekend, there’s nothing wrong with showing another way to live.

There is so much more to life.

Everytime I go to a new event I meet so many people doing the same thing.

Training, competing and wanting a better lifestyle.

We shout and support each other and these are the people I want to be around.

I get excited about seeing what my body can do next.

That’s my dopamine now.

And I’m not ashamed to post it.

Because I know where the other road leads.

I have lived it.

So now I have no problem shouting about being FIT365. 🫡

🏃🏻‍♂️5 training tips to feel athletic, powerful, strong and fit for the demands of hyrox. 1. Train strength like an athl...
06/09/2026

🏃🏻‍♂️5 training tips to feel athletic, powerful, strong and fit for the demands of hyrox.

1. Train strength like an athlete, not a bodybuilder.

Hyrox doesn’t care how good you look under a pump.

You need force production, joint integrity, and strength that transfers under fatigue.

That means big compound lifts (squat, hinge, press, pull, carry).

2. Stop turning every session into conditioning.

Constant redline training kills power, blunts strength gains and leaves you feeling flat and burnt out.

3. Build running that supports performance.

Hyrox running, it’s about efficiency under load.

You need easy aerobic runs, tempo work and short, fast intervals to maintain stride mechanics.

If every run is “hard,” your legs never recover enough to express strength in the gym.

4. Rotate focus so you don’t chase everything at once.

Trying to improve strength, engine, power, and race fitness simultaneously is how people stall.

In your training blocks have a focus point.

You don’t lose fitness by being strategic, you get better at what you focus on and that improves performance.

5. Recover like it’s part of the program (because it is.

If you feel flat, sore, unmotivated, or constantly tight that’s not the training effect you after.

That’s poor recovery management.

Set key non-negotiables like sleep consistency, fuel around training and low intensity movement on off days.

Your best sessions usually come after a day you trained less, not more.

That’s the tell.

Remember the big picture.

Hyrox rewards:

Strength under fatigue

Repeatable power

Aerobic efficiency

Smart training decisions

Not who can suffer the most in random workouts. 🫡

🫡 I love competing.I love putting myself in situations where I might fail.Putting myself in situations where I don’t kno...
04/09/2026

🫡 I love competing.

I love putting myself in situations where I might fail.

Putting myself in situations where I don’t know if I’m good enough.

Where I have to dig deeper than I thought I could.

Where I’m f*cked, tired, uncomfortable and wondering why I signed up for it.

But I do it anyway and I finish the job.

Because that’s the point.

I want to know what I’m truly capable of.

I want to find the next gear.

I want to see how far I can push myself.

Not because I need to prove anything to anyone.

I just love the challenge.

There’s something about just turning up to something completely outside my comfort zone and giving it a f*cking go.

That’s where you learn.

You learn what you’re capable of.

You learn where your limits actually are.

And sometimes you realise the limit you thought you had was never a limit at all.

You just hadn’t pushed past it yet.

That’s why I challenge myself.

Not just to look fit.

But to be capable.

To stay ready.

To keep finding out what I’m truly capable of.

Your limits are there to be tested. 📈

⚡️The wins are always that bit sweeter when you know the back story. Injury - told surgery was the only option - had a c...
03/09/2026

⚡️The wins are always that bit sweeter when you know the back story.

Injury - told surgery was the only option - had a choice.. quit or get to work.

The work outweighed any excuses to get back on the pitch.

And Ben Muldoon goes on to play midfield and a key role in a league final win for his club.

These are the wins we love to see. 👏🏻

🏃🏻‍♂️3 things that have improved my running this year.I have tried the whole “just run more” approach.More miles. More v...
02/09/2026

🏃🏻‍♂️3 things that have improved my running this year.

I have tried the whole “just run more” approach.

More miles.

More volume.

More fatigue.

It just didn’t work for me.

And actually led to injury and time off training.

What has actually made a difference for me personally and a lot of older athletes will probably relate t these..

1️⃣ Dropping body fat.

Getting leaner has made running feel easier.

Less unnecessary weight to carry means better efficiency and less joint stress on every stride.

2️⃣ Prioritising single leg strength.

Running is essentially a series of single leg movements.

So I have put more focus into building stronger hips, glutes, hamstrings and legs rather than just adding more miles.

3️⃣ Taking recovery seriously.

More training isn’t automatically better training.

Last year I tried to do everything and got nowhere!

This year I have had a more strategic approach.

My focus had been on sleep, nutrition, easier training sessions and actually allowing my body to adapt have made a huge difference.

The biggest lesson I have taken is that high volume running hasn’t worked for me in terms of progressing hybrid performance.

I don’t need to run more.

I need to train smarter, recover better and make the running I do count.

That’s what hybrid training should be.

Ultimately I’m not training to be an ultra runner.

But I can still build an engine.

Build a chassis to match.

And learn how to use both.

I want to be fit enough to run.

Strong enough to lift.

And capable enough to say yes to whatever event / race comes next.

That’s the goal.

Stay ready 365. 🫡

❌ If you keep blowing up in training sessions and you constantly feel f*cked you need to stop pushing through it! Seriou...
31/08/2026

❌ If you keep blowing up in training sessions and you constantly feel f*cked you need to stop pushing through it!

Seriously.. more isn’t always better.

If every session feels harder than it should, your pace is dropping, your legs are constantly heavy and you are struggling to recover from session to session then something needs to change.

You don’t need another motivational quote telling you to “embrace the suck.”

You need to look at the bigger picture and your race calendar.

How much are you training?

How hard are you training?

Are you eating enough?

Are you sleeping enough?

Are you actually recovering?

Is performance actually improving?

Because smashing yourself into the ground Monday to Friday and then wondering why Saturday’s session feels like death isn’t hardcore.

It’s sh*t programming.

And this is where negative biofeedback is important to understand.

Your body is constantly giving you information through declining performance, persistent fatigue, heavy legs, poor sleep, low motivation and slower recovery.

Those signals aren’t weakness.

They are very important feedback.

If you keep ignoring them and pushing harder, the problem usually gets worse.

Training is supposed to create a stimulus.

Then you recover.

Then you adapt.

Then you come back better.

If you never give your body the chance to recover, you’re just repeatedly digging the hole deeper.

Sometimes the best session is the one you don’t force.

Pull the intensity back.

Reduce the volume.

Get some food in.

Get some sleep.

Recover.

Then go again.

The goal isn’t to win every training session.

The goal is to keep getting better.

Train hard.

Train smart.

Stay ready. 🫡

Address

Leamington Spa

Telephone

+447470612913

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