6:20 Fitness

05/25/2026

We had a great time taking on the Murph at the gym this morning. Thank you to everyone who came out and gave it their all today.

Most importantly, thank you to all of our service men and women for your sacrifice and service to this country. We honor and remember those who gave everything for our freedom. 🇺🇸

Today’s workout was also dedicated to our great friend and gym family member, Noel (Superman) Lomax. Lomax proudly served this country as a Marine, and he was the kind of person who made an impact on everyone around him.

We pushed harder and busted our tails for you today, brother. Your memory will always live on inside these gym walls and in all of us.

We love you, Lomax. Semper Fi. ❤️

05/24/2026

Who’s ready to join us for the Murph Challenge tomorrow, May 25th at 9 AM at 620 Fitness? 🇺🇸💪

Here’s a little recap from last year’s Murph at the gym. We look forward to having everyone with us tomorrow morning as we honor those who made the ultimate sacrifice and push through this workout together.

See y’all in the morning!

05/22/2026

It is with heavy hearts that we ask everyone to please keep the family of our dear 6:20 Fitness member, Noel Lomax, in your prayers. Last night, Lomax tragically lost his life in a head-on collision after another vehicle crossed the median and struck his car.

If you knew Lomax, you knew he was one of the greatest guys you could ever meet. He always had a smile on his face, encouraged everyone around him, and truly treated everyone at 6:20 Fitness like family. His kindness, friendship, and presence meant so much to all of us.

This is a heartbreaking reminder to never take a single day for granted and to always hold your friends and family close.

Lomax, you will be deeply missed by everyone at 6:20 Fitness. You were an incredible person, a great friend, and a brother to so many of us.

Love you brother. ❤️

Jared Chapman
Johnny Holcombe
Matthew Powell

CORONER IDENTIFIES VICTIM IN FATAL THREE VEHICLE PELZER CRASH

PELZER SC- A 54 year old Piedmont man was killed Thursday evening in a three-vehicle crash on Augusta Road in Pelzer, according to the Greenville County Coroner’s Office.

Coroner Mike Ellis identified the victim as Noel Lamar Lomax, 54, of Piedmont. Emergency crews were dispatched to the area of 8324 Augusta Road at approximately 6:25 p.m. on May 21 following reports of a serious collision.

When first responders arrived, they found one driver trapped inside a vehicle. Lomax was pronounced dead at the scene at 6:44 p.m.

Preliminary information from investigators indicates Lomax was traveling southbound on Augusta Road while two other vehicles were traveling northbound. Authorities said one of the northbound vehicles crossed the center line, causing a head on collision with Lomax’s vehicle.

The Greenville County Coroner’s Office responded alongside the South Carolina Highway Patrol, which is continuing to investigate the crash.

An external examination was scheduled for Friday, May 22. The coroner determined Lomax died from blunt force injuries, and his death has been ruled an accident.

No additional information about the other vehicles or any injuries has been released.

05/22/2026

🔱 This is why we do The Murph Challenge.

🇺🇸 On June 28, 2005, Navy SEAL Lt. Michael P. Murphy left his cover in the mountains of Afghanistan to make a radio call to help his team — knowing it might kill him. He did it anyway.

It cost him everything. He was awarded the Medal of Honor posthumously for his selfless act of courage. He was 29 years old.

That sacrifice is the reason for everything.
The Murph Challenge exists to make sure his story — and the stories of all who have served — are never forgotten. Every year, on Memorial Day, we honor him the only way that feels worthy: We show up. We do the work. Together.

🎓 LT Michael P. Murphy Memorial Scholarship Foundation: 43+ scholarships awarded annually — built on his belief that "Education will set you free."

🏛️ LT Michael P. Murphy Navy SEAL Museum: Preserving the legacy of Naval Special Warfare for generations to come.

Show up on May 25th.
themurphchallenge.com — link in bio.

05/16/2026

Update to the Murph Challenge - the time has changed from 5 pm to 9 am! We hope to see you there!

05/15/2026

🇺🇸 GET MURPH READY — DAY 33 💪
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Today is about sustained output. Grip, lungs, and leg stamina all working together while you manage pace over longer efforts.

⏱ Goal: 3–6+ rounds in 20:00
Push-ups, squats, and jump rope should stay under 1:30 each round.
Choose a dumbbell load that allows you to stay unbroken and moving.

🔁 Adjust movements or loading to hit the right stimulus for YOU.
💡 Use two dumbbells if available.

🏃 RUN SUBSTITUTIONS
200m run → 200–250m row / 400–700m bike

🔴 RX
AMRAP 20:
200m run
5 dumbbell power cleans (35/50 lb)
25 push-ups
5 dumbbell power cleans
50 air squats
5 dumbbell power cleans
75 double-unders

🟡 INTERMEDIATE
AMRAP 20:
200m run
5 dumbbell power cleans (20/35 lb)
15 push-ups
5 dumbbell power cleans
25 air squats
5 dumbbell power cleans
35 double-unders

🟢 BEGINNER
AMRAP 20:
200m run
5 dumbbell power cleans (10/15 lb)
15 push-ups (knees or elevated)
5 dumbbell power cleans
25 air squats
5 dumbbell power cleans
50 single-unders

⚫ SKILL WORK
Accumulate:
20–30 strict pull-ups, banded pull-ups, or ring rows

🔵 RECOVERY
2 sets:
:30 foam roll IT band / leg
:30 lacrosse ball roll / foot

The Murph Challenge rewards athletes who can stay steady deep into the workout. Build that engine today. 🇺🇸

05/02/2026

Everyone had an amazing time at the 1st Annual Honeybee 5K! 🐝🏃‍♂️

A huge thank you to all of our 6:20 Fitness members who showed up, participated, and proudly represented our gym. We love seeing our community come together like this.

Special congratulations to 6:20 Fitness member and local attorney Alex Sherret for thinking he came in first place 😂

05/01/2026

Attention all 620 Fitness members running in the Honeybee 5K this Saturday morning:

If you have a 620 Fitness T-shirt, please wear it for the race! We’d love to get everyone together for a group photo.

We’ll also have a booth set up, so be sure to stop by—especially if you don’t have a T-shirt yet!

04/28/2026

🇺🇸 Memorial Day Murph Challenge 🇺🇸

Take on the Murph:

• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 Mile Run

This is more than just a workout — it’s a tradition that pushes us, humbles us, and allows us to honor Michael P. Murphy, who gave everything for our freedom.

Join us as we come together as a community to keep his legacy alive.

📍 6:20 Fitness
🗓 May 25th
⏰ 9:00 AM

FREE for members & non-members
Bring a friend and be part of something bigger than yourself.

💪🇺🇸 Austin Alewine