Keg Training

Keg Clean & Press 

1. With Keg Laying flat on its side on the ground approach with your toes touching the Keg.
2. Grasp the Keg with a tight grip and elevate your hips so that your back is flat, very similar to a dead-lift position.
3. Engage your hamstrings, Glutes and Upper back to lift the keg up past the knees.  
4. Once at the Hips (or mid thighs) Push your hips forward contracting the Glutes while simultaneously flipping the keg so now your hands come up underneath of the Keg.  
5. At this top position, the Keg will come to rest on your Chest.  
6. Use a strict or push press to drive the Keg over-top of your head into a full lock out position.  
7. Lower back down and repeat.  
8. Add a Push-Up to add intensity to this movement.

Keg Carry

1. Pick the Keg Up with various styles of grips (Holding on either side, bear hug, overhead, etc) and carry for distance or time.
2. You can do teammate carries as well.

Keg Overhead Squat

1. Perform the Clean & Press to get the Keg Overhead
2. Engage your Rear Delts (back of shoulders) to maintain strict alignment of Keg over the crown of your head drop into a squat.
3. Perform desired reps and repeat for sets.

Keg Toss

1. Throw the Keg, Overhead, to the side or front.
2. Chase it down and repeat for desired reps or time.

Train with the RIGHT Intensity... Here's How!

Hey Gang, Showing up at the gym and going through the motions will NEVER produce the RESULTS you are looking for.

Often times, people think they are getting a lot done because they are breaking a light sweat or puffing so hard that they are near the brink of passing out.

These two methods are NOT what you want in a solid Fat Burning, Strength and Conditioning Program (there are exceptions to this rule but I'm not going to get into that now).

Here is a QUICK way to know if you are training with the RIGHT intensity or just wasting your time in the gym...

Check it out here!

Stay Motivated, Dedicated and Focused Gang and Get Work Done!

UNLEASH the MAYHEM,

Sean "Mayhem" Murphy

405 Dead Lift

So yesterday I posted a short video on Facebook of me hitting the Dead-Lift for 405 pounds.

If you missed it, here it is again.

Not the most perfect form but I am very happy to have my Dead-Lift back up to over 400 after last Summer's Back Injury.

Although this isn't the heaviest weight I have managed to lift in my years of training, this was certainly a huge mile-stone for me as its the first time I have been able to break 400 since my set back last Summer when I re-injured my lower back, this time causing major sciatica pain.

For those of you who don't know, I have degenerate disc disease and that has caused me several back issues over the years.  It's something I have dealt with since my last year of service in the military and an issue I must be continuously aware of.

Last year I re-committed to my goal of becoming Stronger in the gym.  Over the past few years, my focus has been on more of a body-building approach with my fitness routine and not so much about how much weight I could Bench, Squat or Dead-Lift.

Now, those of you who know me know that I am very aggressive and usually have to learn lessons through experiences.  I hardly ever use a methodical approach or think things through.  I typically go by my gut, instincts and excitement and most of the time it works for me but there are those times life has to tell me to stop and re-evaluate my choices.

Last Summer my body made that decision for me as I was making a couple of mistakes in my training program.  It stopped me by causing severe back pain and my entire left side went numb.  My left leg was useless and I had no control of my foot flopping to the floor as I walked.  I had times when I would stumble and fall just walking.  I had never experienced this kind of pain before and I if I told you I wasn't scared, I'd be lying to you.

I immediately scheduled an appointment with my Chiropractor who re-assured me that I was out of place and that he could take care of this issue without me needing to worry.  It took several months for me to be able to get back in the gym again and start from scratch.

To this day I still have the slightest numbness in my left big toe.

I contribute this re-injury to these Big 3 Mistakes I was making.

Mistake #1 - Not focusing enough on Mobility and Balance in my routine.

My entire training was so focused on Strength that I neglected the simple things, such as stretching and recovery.  I pushed hard every workout and I was feeling great every day with my training.  However, what I didn't realize was that I was causing my body to work with major imbalances, eventually to the point where it couldn't take anymore.

Mistake #2 - Trying to Advance in Strength Every Single Training Session.

My obsession with lifting more and more weight each and every week had me adding weight to the Barbell every single session.  If I could do more than 5 reps, I HAD to take the weight up.  Now, I WAS Squatting, Benching and Dead-Lifting this weight with correct form, technique and range of motion but just because you CAN, doesn't always mean you should!

Mistake #3 -  My Grip Truly was WRONG!

When it came to the Dead-Lift I have since figured out that my grip was causing the biggest imbalance in my back.  As I was lifting heavy, I would always use an overhand / underhand grip.  This of course is one of the strongest grips you can take on the bar but here was the problem - my left hand was ALWAYS underhand while my right was ALWAYS overhand.

This past January I re-evaluated what was important to me and even though my focus is still on Strength and Performance, I decided these goals weren't as important as staying injury and pain free.  I decided I wanted to add a level of athleticism to my goals as well as learning more about Mobility and Recovery and implying them.  I brought this practice into Mayhem Fitness as well!

Since I have learned from my mistakes here is what I have done to fix them!

#1 - Every workout includes Mobility. 

This can be as simple as foam rolling, trigger point therapy with a lacrosse ball, Yoga, and band work such as pull-aparts and over-unders.  I spend just as much time focusing on Mobility as I do Lifting and it has helped tremendously.

#2 - I Train Smarter

 Every training session and every week doesn't mean I need to try and out lift my previous workout.  I now implement percentages into my training that allows my body to recover but still get in an effective workout.  I typically train heavy for 3-4 weeks and use a de-load week but even more often than that strategy I listen to my body and train hard on the days I am really feeling it and take it a little easier on the days I need to.  I'll be honest in saying that this approach seems to produce slower strength gains but I'm staying injury free and that's most important to me today.

#3 - I no longer use the Overhand / Underhand Grip

I decided that since this grip caused my weakness and injury when I was Dead-Lifting that I would no longer use it on a regular basis.  I still sometimes (very very rarely) use it but have stuck to an overhand grip during my training and refuse to use lifting straps.  This has helped my grip strength and makes me work within the limits of my bodies capacities without putting it in awkward positions the way the Overhand / Underhand grip would do.  If I do use the overhand / underhand I make sure I switch hands on every single rep that I perform.  I recently discovered the hook grip where you grab your thumbs along with the bar.  I was using that grip yesterday when I hit 405.

The take home lesson I encourage you today is to truly pay attention to everything you are doing in your fitness and lifting routine.  No how to become in tune with your body and what its capable of instead of always pushing it to the max every time you're in the gym.

Now, its true, you must push yourself to your limits if you expect to break plateaus and find out what you are truly made of just be smart and take care of your body in the process.

And just because I had a set-back, didn't mean it was time to give up on my goals, even if it meant starting all over!

Keep Training Hard and Do Work Maniacs!

Get Angry - Get Results

Recently I got to thinking about the several hundreds of client transformations that I have personally helped over the years.

Feel free to visit http://www.mayhemfitness.com/they-said-what to see many of their before and after photos and testimonials.

For more than a decade, I have worked with so many men and women who possess different personalities, body types, emotions, habits, challenges, health issues, physical complications, work schedules and family dynamics that it would seem it would take a different strategy and approach to help each individual for their own personal success... and to some degree that is very true.

I have definitely learned a lot over the years that the text books just don't teach you about addressing difficult challenges and meeting the personal needs of each individual client.

And with each person that I have worked with I can tell you a unique story about how they accomplished their health and fitness goals.

I can also tell you that every single one of my clients has benefited from the motivation and accountability that I provide and that nearly 100% of these men and women needed the help and education of proper training and nutrition.

But even with my coaching and understanding of how the body works and responds to exercise and a healthy diet there were still some who would get results faster than others that I have worked with and continue to coach and mentor.

There is ONE THING that separates those who get amazing results from those who don't and seem to give up altogether.

Even in pursuit of my own personal goals, whether it be passing or improving my score in the APFT (Military fitness test), fat loss, rehabbing my lower back or improving strength & athleticism (which are my goals today), I had one thing that kept me driven and determined to reach my goals that were and are important to me...

And that one thing, that one common bond that I share with my cliental that has had tremendous success and the one thing that should drive you is Frustration!

You actually need to GET ANGRY to Make Results Happen!

I know, this isn't the same speech you're use to hearing from me with Positive Mindset and such but hear me out on this.

It's only when you are Truly Frustrated with where you are currently at...

It's only when you are Sick and Tired of Being Sick and Tired...

It's only when you are at your weakest point and SNAP OUT OF IT to become Strong again...

It's only when you are finally feed up with being FAT, OUT OF SHAPE, TIRED, SICK, WEAK, BROKE, LONELY, UNATTRACTIVE, INSERT YOUR FEELINGS HERE_______________...

Whatever that Feeling is that has you down and out and miserable, its only when you Finally Get Angry and Say Enough is Enough is when you will actually do something about it and be serious enough to make the changes necessary to Get Results!

When you allow yourself to GET ANGRY and attack your goals with a vengeance you will find yourself UNSTOPPABLE!

Nothing will step in your path of RAGE as you stare down the limitations you placed on yourself and discover they no longer have a hold on you, that YOU are in control of your fitness and health and that YOU DO have the Will-Power and Drive to Get Work Done and accomplish your goals.

Just like when Bruce Banner has had enough and he transforms into the HULK - He has to GET ANGRY and then he SMASHES everything in his path.

Imagine you have that same energy, that same drive, that same passion, that same level of intensity as the Hulk when you GET ANGRY!

That anger will be your fuel to use after years and years of frustration and you will break barriers and become the absolute BEST version of yourself.

You see, it has been in my personal experience that those who finally say enough are the ones who truly find that inner warrior to Get Work Done and change what they don't like about themselves.  
It's this trigger that sets them off and they break out of the mold that once held them back.  In fact, once they start making the transition into the new confident, vibrant, healthy and stronger person they want to be, they NEVER want to experience that old self again!

I've seen it time and time again and heard the same story over and over again from those who went from Overweight and Unattractive to Firm and Sexy, Weak and Insecure to Strong and Confident, Health Issues and Life Threatening Illness to Healthy and Medication Free - They all have said the same thing to me... 

"I hated where I was and it was TIME for me to change."

Yes, these words come out from their mouths - HATE, UNATTRACTIVE, DISGUSTED, MAD, DEPRESSED, WEAK, INSECURE, FAT, UGLY - these are not words that express any type of good feeling about one self that's for sure...

So if you look in the mirror and have any of these adjectives depicting how you feel or how you look at yourself my advice to you TODAY - RIGHT NOW is to GET ANGRY and DO SOMETHING ABOUT IT!

No sugar coating, coddling, pat on the back, its gonna be ok softness here - GET ANGRY and GET TO WORK!

If you desire to be more, to do more, to become what you're not - then you need to know that the TIME IS NOW!  HULK OUT - GET MAD and DO SOMETHING RIGHT NOW!

• Throw out the junk food that clutters up the kitchen!
• Call up the local gym and schedule your first session with a personal trainer and KEEP THAT APPOINTMENT!
• Get Outside and go for an hour walk!
• Write down what you don't like and how you're going to fix it - this is called setting goals!

And for those of you who are looking for the perfect timing - let me be very clear...

THERE WILL NEVER BE A PERFECT TIMING!

You think you're busy now?  I guarantee your life will continue to be busy and become busier as time marches on!  You must MAKE the commitment and the time to yourself!

I get it - You have a full time job, maybe two or three jobs...

A demanding family at home...

Kids homework...

Appointments...

Volunteer Work...

Sports...

Etc... Etc...

We all have the SAME 24 hours in the day and life is NOT going to slow down - I guarantee it.  If you're ANGRY enough you're going to do something about it TODAY.  

If you're ok and not frustrated with the way you are, you will make excuses and remain the same.

DONE!

Which Road Are You On?

In this journey called life I can recall many regrets and life lessons that I have endured, some of which I am not very proud of at all and am still having to work through the consequences.

I’m sure you have your battles like these as well but that is what makes us all human.  We make mistakes thats caused by our own selfishness or negligence... trust me, its hardly ever left up to chance.  

With the exception of being a victim of a crime or illness, your circumstances don’t just happen.

I’m a firm believer that you bring onto you what you create!

Karma, it may not happen to you right away but in my experience, you act the fool long enough, it will catch up with you and there will be penalties to pay.

The good news is that there is a flip side to this coin... The balance of the universe.  And I can attest to the FACT that every effort to maintain integrity, accept responsibility, engage life positively and honestly reaps its rewards.

It seems this day in age we see more negativity, bad news, and lack of integrity and much more selfishness, hatred and blaming.  

Its a sad trend that is coming right from our very own government, homes, work place and even people we call friends.  The worse part is, our kids are modeling this behavior.

Hearts have turned wicked in the game of life to get more for one self but I have to tell you, this is a big mistake and one that leaves lives in shambles and self destruction.

What ever happened to doing for your fellow man and giving instead of taking?

When did the rules change that you had to be greedy and untrustworthy to get ahead?

  

When did it become ok to blame others and not accept responsibility for your own actions?

Thats what it seems like today doesn’t it?

If you watch the News or scroll through your Facebook feed, I guarantee you will see more negativity and trouble then positivity and good deeds.

Here’s a couple things to think about before I go on...

I can’t recall the exact study but it was concluded that the News attracts more viewers from tragedies and bad news than it does with positives news and good Samaritan stories.

This can truly be backed up on Facebook.  When you see someone post something negative or life crisis on Facebook, how many Likes and comments are soon following that post?

Misery seems to love company and it is an addiction!  It can suck the life right from you and before you know it, you have become someone you never intended to be.

My life years ago was this exact story!

I was a VICTIM (self proclaimed) and I deserved better than the hand I was being dealt.  This was my thought process and because of this damaging outlook I was destroying myself and everyone around me.  

I was caught up hanging out with others who shared my vision of selfishness and greed.  I lost who I was and didn’t even realize it.

All the morals and things I stood by (the very things I would of died for) I betrayed in my own pursuit to better my own selfish circumstances.  

In the beginning I felt empowered, confident, even fair to say I was living life on an ultimate high but it didn’t last very long.

In fact, once everything turned for the worse I suffered much longer and am still paying today for some of those mistakes.

During my worse times I hurt others, relationships suffered including those with my very own family and friends.  

The business I was trying to create was falling apart on me.  My stress was more than I could handle.

I was drinking heavily and continued to pass the blame on others and my circumstance and soon became very quick to anger.

On the outside to others I showed a much different person.  I showed someone who was living the life and happy but this was far from the truth.

I soon hit a wall and in an instant I knew I needed to change.  I hated who I had become.

I needed to focus on myself in a positive manner, not one that was self destructing.  

It wasn’t an easy road at first but today that road is much easier to travel and now, whenever I hit life struggles or obstacles, I can always move forward knowing I make decisions with Integrity and Honesty.  

No need to lie or cheat my way through life.

I am very glad that today I am able to recognize how wrong my behavior was back then.  

And I have to tell you, Today I AM VERY Happy.  

I have a thriving business where the members of Mayhem Fitness LOVE to come learn and train.  

I have a very loving and wonderful girlfriend whom I am very proud of and love very much.  

I have an amazing son who I am a much better and positive role model to.  I couldn’t say that a few years back.  

I have my health and a passion to lead others and help them transform from weak, broken and struggling into Strong, Courageous and Empowered individuals who will in turn help others!

Success means something much different to me today than it did just a few short years ago.

I’m not sure what inspired me to write this today but I will tell you there are two roads in which we all must choose to travel on. 

One road seems like the clear the choice with open paths and less obstacles.  One that would have you believe that you can have whatever you desire and any means to get there.  I would caution that pathway and steer clear of it.

The one I will continue to travel is the one less traveled.  A steep uphill battle with treacherous obstacles and uncertainties.  

One where others will try and ridicule you and mock you.

Others will try and persuade you that it isn’t worth the risk or challenge.  

It will be a road that you will face defeat again and again and again and again.  

But once you reach the top, it will all be well worth it and you can say you made it with Integrity, Dignity, Passion and Honesty and NO ONE can ever take that feeling away from you!

Take a deep look at your life today as you look at these two lists.  

One is the road less traveled, the other seems to be the pathway of the many.  

I’ll admit, at one time in my life I had many of the Characteristics listed on the Easy Road.  Even though I still have my weak moments, I now know how to recognize them and make sure to stay on the course of the road less traveled.  Which path are you on?

Rise to the Top but don’t Lose Yourself in The Process!  Be True To Yourself and Honest With Others.  Which Road are you on?

Work Like A Champion, Live Like a Champion, WIN Like a Champion!

DONE.

Banded KB Swing

Ready to take your KB Swing up to the next level?  Adding resistance bands to this dynamic movement will surely step up your game.

Warning:  Do not progress to this movement until you have mastered the KB Swing!

Here is a quick re-cap of the KB or optional DB Swing.

As you know, the KB Swing is a fantastic movement to develop Power through the Hips and Glutes and is great conditioning exercise that can replace high impact exercises such as jumping and running.

It also teaches you the proper Hip Hinge movement that is so vital to exercises such as Romanian Dead-Lifts and various Bent Over exercises.

By adding a resistance band to the KB swing you challenge yourself more with both phases of the movement, concentric and eccentric because you must engage your muscles, particularly Glutes and Core, harder to control the weight.  Any sloppiness can result in a strained lower back so again, do not attempt this movement until you have mastered the Swing alone!

Here's How To Perform the Banded KB Swing

1. Start by wrapping a band around the KB handle and then step onto the band with your feet at your typical stance.
2. The KB should be on the ground about 1 to 2 feet away from you.
3. Hinge at the hips with slightly bent knees and grasp the KB.  Your posture should look as if you are about to Hike a Football with your body tight and back flat.
4. Throw the KB back towards your groin as if you are snapping a football and then drive the weight up by engaging your Glutes and Hips forward in a thrusting manner sending the KB up towards the ceiling straight out in front of you.  Do not try to lift the weight with your shoulders or upper body.  The entire movement should be generated through the power of your lower body.  At the top position you should have your Glutes and Hamstrings tightly contracted and standing tall with the KB either directly in front of you or at eye level.
5. The band will provide more resistance at this point and send the weight back down.  Control the weight by keeping your core engaged and everything tight sending the KB back between your legs near your groin.
6. Repeat for desired reps or time.

Mistakes to Avoid

1. Make sure you don't allow your Back to Round at the Bottom.
2. Do not allow yourself to Hyperextend the Lower Back (bend far backwards) at the top position.
3. Do not use weight that you cannot control and is too aggressive for your fitness level.
4. Do not round the shoulders or allow the arms to become slack.  Your upper body should remain tight throughout the movement.
5. Do not use worn out bands that could snap and cause serious injury!

Have Fun with this KB Swing variation and Get Work Done!

MXT Training - September 26, 2014

Hey Fellow Mayhem Maniacs,

It's been quite a while since I've posted on this Blog and for that I apologize.  I have been busy working on a few projects and things have been slamming busy at Mayhem Fitness & Cross Training which hasn't left me a whole lot of time to dedicate here.

But, I'm pleased to say that I'm back and have an incredible story to share with you.

This past Friday at MXT I issued a challenge to my members knowing this would be one for the books.  Here is what it looked like...

We divided up into teams of 2 or 3 and the goal was to complete each exercise for the total amount of reps or laps shown on the board.  Teams of two followed the left column while teams of 3 followed the right.


Each exercise could be performed in any rep count and any order, the Challenge was to complete each exercise to full completion of reps or laps.

You'll notice that some of these exercises have a circled 1 next to them.  For these exercises only 1 teammate could work at a time.  This made for team building, support and encouragement as the other teammate(s) would help drive their fellow Maniac through the Challenge.

All the other exercises teammates could work together at the same time.  You also couldn't work any other exercise until each teammate completed their working set.

After a good warm up, our members had 45 minutes to complete this Challenge.  This one went down as The Toughest Challenge we have ever offered at MXT and while almost everyone near completed the challenge, only 1 team was able to complete the whole thing.

This workout wasn't only a challenge of physical toughness and being able to push past your comfort zone but also staying mentally tough and even using some strategy with your teammate(s) to be able to see it through to the end.

After taking my morning members through this Challenge I decided I needed to step up to the plate and take this one on myself.  I teamed up with Roger and together we grunted, pushed, pulled, and sweated our way through each and every drill.

At the buzzer we fell short of one remaining lap left on the sled push.

I have to tell you, this one about killed me when it came to my cardiovascular endurance.  I have been working so hard on strength that my conditioning has fell to the way side which brings me to my lesson for you today...

Don't allow yourself to become complacent in your training routine.  When you find yourself staying away from certain exercises or training drills, recognize it and then step up to it.

Don't allow yourself to become weak in any area.  Remember, a balanced training regimen is one that consists of Advancement in Muscular Strength, Muscular Endurance, Cardiovascular Health / Performance / Endurance, Flexibility and Balance.

Train Hard and Train Smart but Most Importantly, Train Your Weak Areas!  That's where you will break through barriers and See Results!

Unleash The Mayhem!

Here is the Video from Friday's workout...