Saturday, December 1, 2012

Toys For Tots FREE Boot Camp


The gauntlet was laid down and over 30 men and women (including one lil tyke - Easton) jumped on the challenge.  It was our FIRST EVER Toys For Tots Boot Camp drive and it was a HUGE Success!

Words simply cannot express my gratitude to everyone who came out today but I am going to try here...

THANK YOU SO MUCH to everyone who came out today for our Toys For Tots FREE Boot Camp!

You came out and got a serious Military style workout in and graciously gave from your hearts!

I think this picture says it all!!



For all of you who were new and braved our workout today, I want to say HOOAH!! You did a GREAT JOB!

And as a token of my appreciation you will be receiving our daily motivations and weekly Newsletter, "Champions Drive On."

Again, I am truly humbled and honored to be your Coach and to see this wonderful event be such a HUGE success!!

And I have a special HUGE thank you to everyone who participated in the cooking of the healthy meal and contributed so much of their time to ensure today was a success!

Stephanie "Rock Star" Ward, Ron "The Beast" Cooper, (yep, I just came up with that because you are a beast in class AND in the kitchen!!), Christine Taylor, Lori Willis, Brianna Baldwin and Barb Swett who was absolutely amazing once again with her time with us.

Thank you once again to everybody who made today so special to us here at Mayhem Fitness & Cross Training!


Friday, November 2, 2012

The Legacy Of Mayhem - Part 1


Hey friends, Sean “Mayhem” Murphy here and I have something really cool that I want to share with you.

Yesterday (November 1st, 2012), Stephanie “Rock Star” Ward shared a very nice message on Facebook about her two year mark with us.

If you missed it, here is what she said along with the many of the comments she received.

Now, I LOVE all of these comments that Stephanie received but I’m particularly fond of the comment left by Stefanie O’Brien because many people don’t realize the journey we have gone through... and honestly are STILL going through.

We most certainly HAVE come a long way and both Stephanie and I are VERY proud of what we have accomplished AND what we offer to all of our members at MXT!

Each day seems to conjure up a new adventure for us and it always seems that yesterday was the easiest day yet! I’d like to share with you some of that journey as we still get questions of how we ended up where we are and what’s next for us at MXT.

So join me as I take you through a little history in which I’ll refer to as, “The Legacy of Mayhem!”

It all started back in 1999 when a back injury left a very active and motivated guy in a state of depression and obesity. (You can read my full bio by clicking this link here!)

From that spawned a decision, a simple yet life changing decision to lose the weight, get healthy again and strengthen my lower back not knowing this would then cause a new career path in Personal Training.

And yes friends... I will argue to the point of death that ONE simple decision in an INSTANT can be life changing! Too often, people dwell on the “what ifs” but everything and anything can change in an instant, just by making a decision and ACT on it. Another topic for another day!

Long story short, I lost the weight, strengthened up my lower back and was now a certified personal trainer and working for a local gym in Fredericksburg VA starting in 2001. This was definitely a fun time for me. I learned so much from other trainers and was truly having the time of my life. I was still a rookie and made some rookie mistakes which are totally embarrassing and laughable today.

Like when I had a barbell loaded up with a bunch of 10 and 5 pound plates on either side so I could do a Drop Set but yet lost the balance of the bar and next thing you know I’m filling up the gym with thunderous clank clank clank clank clank as the barbell teetered in my hands side to side and offloaded each plate from left to right and back again... yeah, that was THIS guy!! LOL!!

But its where I learned so much and got to experience helping my first clients achieve results with their health and fitness goals. I practically lived in that gym and found myself there even on my days off, just to hang out with my new friends and be a part of the gym atmosphere. I was loving every day but something inside me was burning do more... to be more.

I remember one Thanksgiving year as I was back “home” in Shallotte NC and saying to my cousin, “I’m loving this personal training thing I’m doing. I would love to move down here and open my own gym. Hey, I have an idea, start spreading a rumor that Gold’s Gym is going to open up around here and see what kind of attention that brings.”

I then started researching opening up a Gold’s Gym and other gym franchises and even started interviewing at some of these gyms in the local area from Wilmington on down to Myrtle Beach. I actually got one of the jobs with a World Gym in Myrtle Beach but after much discussion with my family, we decided against the move and starting over. The main factor was my son who was only 3 at the time. We had good jobs in Fredericksburg and didn’t want to take the risk of staring over.

So, I turned down that job opportunity but that passion of becoming MORE and doing something great was still in me. When we got back home from that family trip I had a letter in my mailbox. It was from a National Franchise who talked about opening up a private personal training facility. A spark went off and I immediately started investigating it.

About a week went by when I received a second letter from the same company. It was at that moment I decided to call to see what it was all about. I was VERY impressed when the President of the company was the one who answered the phone!

It wasn’t a personal assistant or an automated system, but the man himself. He presented a couple of options to me in which I could check out their franchise and I chose to fly out across the country to see what this was all about. To say I was impressed is an understatement. This company was top notch and I was hooked. I loved the idea of having a place where clients could come to me and train in complete privacy. So, I bought in. That was in the fall of 2003.

Now, let me be very candid and clear here, this was not a cheap investment. Here I was, barely a high school graduate with no college degree taking on this enormous challenge of business ownership. What I lacked in education however I made up for with passion!!

I had God, I had a supportive family, I had a corporate franchise, I had a vision, I had a plan and I had determination and with all that I took a HUGE RISK! NOTHING was going to stop me! And so the journey began and I learned immediately what small business owners sacrifice and put into their days each and every day.

I worked very long hours but that was nothing new to me. I’ve always worked hard but now I am doing this for myself!  And even though I truly loved what I was doing, I quickly learned that Richmond VA is a very tough market to break into - especially if you’re an outsider coming in!

In fact, just about every networking event I attended or small business owner I talked to told me this.... “If you can make it here in Richmond, you can make it anywhere else in America.” You may want to remember that if you’re considering opening up a business here.

I also quickly learned that people in Richmond don’t really like driving very far. I remember one of the first clients who joined my personal training facility complained it was an 8 minute drive. I laughed, figured he was joking but no, 8 minutes was a BIG deal. Really???

Now, when I first opened here in Richmond I really didn’t think I would have that much of a struggle. After all, I was a great personal trainer, I had great trainers working for me. We knew our stuff, we delivered results but my lack of business knowledge and experience quickly caught up with me.

I can honestly say, if I didn’t have a franchise helping me out in those beginning years, I would of never have made it past my first 2 years, maybe not even the first year.

Now, that business model did make it, in one location for 5 years. But not without a lot of fighting, high stress, high debt (YIKES!!), very long hours and good friends, both as clients AND other entrepreneurs who were always willing to give good advice and a helping hand. Here is my mad props to you Mark D!

Now, even though I had the heart, the drive, the help and even a good solid base of clients, this first business NEVER got to the point that I truly needed it to financially. Debt was getting higher and I was sinking lower.

Then, we all remember what happened in September of 2008. The end of the economic boom and the announcement that we are in a recession. Stocks plummeted, 401Ks were gone, the housing market crashed! And where did that leave some of us small business owners? Either fighting for our lives or closing up shop!

I fought for 2 more years, even moving my location in a final attempt to save a sinking ship. Alas, that chapter of my life came to a close without ever making it one full year in the new location.

However, as you’ll soon discover, not the end of good things to come!

I’ll reveal much more in Part 2, coming soon!

Sunday, October 28, 2012

STOP! The EXCUSES NOW!

Hey YO!  Watch this...



As a personal trainer and someone who has worked with literally hundreds of clients I get it all the time...

EXCUSES!

The NUMBER 1 thing that will STOP you dead in your tracks to realizing your health and fitness goals.  No matter how motivated someone may be, life always has a way to interrupt and throw challenges in the way and it seems that daily exercise is the first thing that will get sacrificed.

In FACT, when the economy took a turn for the worse in 2009, one of the first things people cut from their budget was their gym memberships and personal training sessions.  Trust me, I know this one all too well!

We all know the benefits of exercise and good nutrition.  If you don't know these then I suggest you read every post you find on this blog!

But even with this "knowledge," I still beg the question, "Do people really get it?"

Do they truly understand the BENEFITS of staying active VS the RISKS of being dormant?

What if I told you that those who canceled their gym memberships and slacked off of daily exercise actually found their entire daily lives suffer from those that didn't.

They found themselves with higher stress, LESS money (research by Vasilios Kosteas of Cleveland State University), poorer health, mentally fatigued and of course less fit.

That excuse of "I can't afford my gym membership or my personal trainer anymore," set them up for even greater costs!  I can guarantee you there were other daily expenses that they could of cut out before their gym membership that contributed to lowering their quality of life... TV, eating out, alcohol, etc.

Now, as I write this we have an election coming up and it seems that we forget that this Nation is in the same shape (or worse) as it was in 2008.  People just aren't talking about it anymore but yet the health and fitness industry continues to be a necessity for people - which is great for my line of work 

My point is this... There will always be obstacles and frustrations in life.  

I used the above example as an illustration of one of the worse case scenarios... no extra money to exercise.  

But really?  Even if you did have to cut out your gym membership it doesn't cost a thing to go outdoors and run, hike and swim.  Get on the living floor and do some pushups, crunches, lunges and squats.

The fact is I'm calling you out on your excuses for not exercising!

You have no time: Do you have time to sit and watch your favorite shows? Take a long hard look at your schedule and find the time. It's there if you just look for it.

You have no energy: This excuse will be a non-issue once you've been exercising regularly for a couple of weeks. Your energy will build as you become more fit and active.  Use SPARK!  It's what gets me going first thing in the morning!!

You have no motivation: Read the many articles in this blog and subscribe to our mailing list to receive daily motivations!  Find the reason that WILL motivate you to exercise.  Do you want to look better? Do you need to fight disease or aches and pains? Find your motivation and run with it.

You've failed in the past: I get it; past failures are painful to face. But you haven't really failed until you give up. Don't give up on yourself! Go out there a do it.

You don't know where to begin: No problem. I do know where you should begin. Call or email me today and together we will get your workouts back on track.

STOP the EXCUSES!!!

Embrace your situation, get motivated, and get started!


There will NEVER be a perfect time to start or perfect schedule with no obstacles.  RIGHT NOW, TODAY is YOUR perfect timing!!

Sean "Mayhem" Murphy

Tuesday, October 16, 2012

Lesson in Over-Zealous Training...

Ok, so I’m on this topic today because of my own training mistake I made yesterday.

As you may of seen I have re-vamped my personal fitness after having a bit of a lay off from intense training and solid nutrition.

So, for the simple fact that I was re-energized and motivated to once again get my body back in prime shape, I jumped in rather abruptly and ended up over training my calves.

What happened?

Because of my enthusiasm I pretty much jumped back into a routine as if I had no time off. I started my day with 30 minutes of stairs and jump rope. Now, this was a great cardiovascular workout but what I didn’t intend was how much of a calve workout this was going to be.

Of course, I knew better.

My calves were burning about half way through the workout but I pushed on wanting to complete the goal I had set for myself for that mornings workout. And so 30 minutes later, after completing 5 rounds of stair climbs along with 500 jump ropes my training for the morning was complete... but not without penalty.

Now today I have a case of Delayed Onset Muscle Soreness (DOMS) like you wouldn’t believe in my calves. Its excruciating pain just to walk. Which means there will be no cardio for the next couple of days like I had originally planned for the next few mornings this week. Not until the muscles have completely recovered.

And my plans to train lower body today? Forget it.

I changed up to Chest and Biceps which is fine but it completely throws my planned training off schedule.

Now, on the plus side of this my calves did in fact get a hell of a workout. I’ll definitely be including this type of training to help develop them (with much smarter training) so stay tuned for those write ups.

What can you take away from this?

First, let me address progressive overload - something I completely disregarded during yesterday mornings workout.

Progressive Overload is the gradual increase of stress placed upon the body during training. It is a fundamental principle for success in various forms of exercise programs and physical therapy. The common goal of progressive overload is to stimulate the muscles with new stresses in which the body must cope with.

Being that the human body is a very adaptive organism it will respond to strength training by developing stronger and denser muscles, tendons, ligaments, bones and cartilage. Now it will be able to handle a once stressful situation much easier the next time it is placed under that same load.

The trick here however is to overload the muscles over time. This will help to prevent injury and maximize results. Progressive overload requires a gradual increase in volume, intensity and resistance. It is very important not to just jump into an intense exercise program without this gradual approach.

That was the mistake that I made.

My calves have not been under that much stress in a very long time and to go all out on day one of my training was overzealous. Had I skipped out on the jump rope I would probably be A - Ok, still had a great cardio workout AND be able to continue with my training as planned for the rest of the week.

But, because I’m paying for that mistake I’ve had to change up my game plan. Even though I didn’t damage the muscles to the point of no return (although the central nervous system can only take so much) my point is training smart over training aggressive will always be proven more beneficial to your overall results!

Let me interject here that it is perfectly normal to be sore after an intense workout (especially for the beginner or if you have pushed through a new plateau). However, the soreness should not be so great that it is extremely painful to flex or move a muscle.

Members of MXT and my friends are all laughing at how I’m walking around like an old man right now. It is humorous but again its a great reminder and lesson of why its important to know your limits and train smart.

If you have any questions about Progressive Overload and how to make your training more effective without making this same mistake I did, leave your comments / questions below!


Happy Training and Keep Driving Towards Your Goals Champion!

Monday, October 1, 2012

Warrior Dash - 2012

Our Mayhem Maniacs did it again...

Together we ran through treacherous trails, crawled under skin piercing barb wire, jumped and crawled over tricky obstacles, scaled up mountainous walls, swam through rivers, made it over fire and YES - Got Extremely MUDDY all in the name of FUN!

This was the Warrior Dash on Saturday, September 29th, 2012 and the common feedback was - "Can't wait to do it again!"

Our group was a mix of veterans and first time runners. Our run time was scheduled for 1:00 PM but as we neared the event we quickly learned that we weren't going to make that time.

With only 2.5 miles to the parking lot we waited in traffic for over 2 hours.  Hunter said it best - "This is the first obstacle, testing your mental fortitude."  

As we got registered and ready to run however, the thoughts of the long car ride were soon behind us - our adrenaline kicked in and we were amongst thousands of other Warriors ready to seize the moment!

The horn blast sounded as fire shot up from the Earth to the Heavens and we set pace through the muddy trails into the woods not knowing what to expect first.

Shouts and cheers came from the spectators as battle cries carried from the Warriors off into the distance... it wasn’t long before we found ourselves at our first obstacle low crawling through mud under the barbed wire.

That set the tone for the rest of the race. Our Mayhem Maniacs teamed up and tackled the course with vigorous ambition and strong will, not allowing this course to defeat them physically or mentally.

Teamwork was used throughout the course and amongst the grunts, sweat, mud and even some abrasions and cuts - smiles shown through as each Mayhem Maniac accomplished the Warrior Dash’s obstacles.

And each time a teammate smiled or you heard a loud battle cry you knew that was the sign of another small (or sometimes BIG) victory each person felt as they continued to press on to the next challenge.

We all made it through to the end with a triumphant feeling of PRIDE and VICTORY and the common feedback we heard from the veterans and virgins alike was -
“This was awesome! Cannot wait to do the next one!”  

It truly was a blast and we even made some new friends on the way 

So, if you’re ready to take on the NEXT challenge along with us, get ready for the Rugged Maniac coming up in May of 2013. (I’m sure we’ll have more runs between now and then but right now that is the next scheduled event for our Mayhem Maniacs).

Check out the many pics (and more to come) of the Warrior Dash 2012 posted right here!

And for those of you who dared the Dash - share with us your FAVORITE part of the Warrior Dash in the comment section below!

Congratulations to EVERY Teammate!

Amanda Abul-Husn, Robert Shown, Amanda McDaniel, Genise Whitehurst, Bruce Whitehurst, Cameron Whitehurst, Jennifer Hupp Northern, Lila Goodman, Ron Cooper, Brianna Baldwin, Stephanie “Rock Star” Ward, Christine Taylor, Heather Walczak, MaryKay Carstensen, Lori Willis, Stacy Cook, Debra Surak Johnson, Alan Lacey, Charles Kanary, Chuck Colfax, Sean “Mayhem” Murphy

And special thanks to our photographers and cheering squad!


Charles Ward and Hunter Murphy!

Friday, September 28, 2012

Why Choose Advocare...


So, you’ve heard about Advocare and have many different questions about our products huh?

Well believe me when I say I was probably the MOST skeptical person about Advocare when I was first introduced to the products. All of that is in the past however as this company and the products they offer has definitely proved to me over and over again that they are bar none – THE BEST in the Supplement Industry!!!

Why is that? Amongst so many reasons, just check out my TOP 5 Reasons right now!!!

After going through this very short and incomplete list, I invite you to contact me so we can set up a time to talk more. There is just way to much information for me to put on this blog. My email is coachseanmurphy@gmail.com

So, here are my TOP 5 reasons why I CHOSE Advocare over any other company out there.

#1 – Science and Medical Board – Now for most people, they would probably look at the customer testimonials first or the Sports Endorsers. Both are great and they do make my list - however, The fact is, when I looked at this company, ONE name stood out and that was Dr William Kraemer.
You see, I have been in the health and fitness industry for over 10 years and everything I have ever studied, from sports and medical journals to my certifications has had HIS name on it.

Dr. Kraemer is THE expert and leading authority in the Sports and Science Industry and is still a Professor of Kinesiology and Sports Medicine at the University of Connecticut. After taking a further look at Advocare, I then learned about the other members of the Science and Medical Board and I invite you to do the same.

#2 – The Products – Ok, so Advocare is a supplement company right? YES! and everybody and there brother sells supplements so what makes our so different? Well, thats what I had to be sold on because I know supplements! I had to swallow a little pride when I tried some of their products and let me assure you, NOTHING out there can touch this company and what they offer. The products DELIVER!
They taste good, they are SAFE (I’ll get to more of that later) and they WORK!!! 

#3 – My Clients – I put my clients here because I truly have a passion to give them my absolute best each and every day. I want my clients to live and lead a very long, happy and active lifestyle.
I truly believe in these products and when I see the positive changes they are getting each and every day I am constantly reminded of why I do this. I love my clients and thats why I will only recommend the safest and best products for them to use! See some of my clients here!

#4 – Athletes Use Them! And when I say athletes I am not talking about just your average guys getting together for backyard football once a month. I’m talking about Champions! Champions like Drew Brees from the Super Bowl Champions – Saints, Hendricks Motor Sports, Stanley Cup Champions – Detroit Red Wings and Dallas Stars, Olympic Champions – Team USA Women’s Soccer and so many more.
They are also the title sponsor of the Advocare 500 at Atlanta Motor Speedway in the NASCAR Sprint Cup Series and is the title sponsor the V100 Independence Bowl – so that makes Advocare the only APPROVED supplement for athletes in the NCAA!

#5 – Informed Choice – This is the icing on the cake for me as a Fitness Expert. Informed Choice is an independent company in the U.K that tests our products (and other supplements as well) for over 200 Banned Substances and Ingredients. Through this company, we KNOW Advocare products are SAFE and contain only the highest and purest of ingredients for us to consume. This is why our products are used SAFELY by the NFL (which by the way is found in ALL 32 locker rooms), NHL, NASCAR, Olympic Athletes, NCAA and many, many others!

So there you have it – my TOP 5 Reasons why you can use Advocare with COMPLETE confidence of their safety and effectiveness!

To view any of these facts or to order your products now, Visitwww.advocarefitbody.com or email me for further details!!!

In good health, vigerous EnErgY and ChaMpiOnS AttiTUdE,


Sean “Mayhem” Murphy!!!

Monday, September 10, 2012

Austin Dillon Weekend

Hey Gang - Mayhem Murphy here and I got to tell you ... I am on such a HIGH right now!  

We just wrapped up a VERY exciting weekend where we got to hang out with #3 NASCAR Driver Austin Dillon!


It all started with our Thursday night "Spark Your Engines" Event where I had the opportunity to interview Austin.  

We shared a lot of laughs and got a personal inside look of where Austin is at and where he is ready to go.

We then had the honor of watching Austin at RIR on Friday night from the PITS!  We have a TON of pictures from that experience right here!

Be on the lookout this Spring when Austin returns to Richmond for your chance to meet this Racing Champion and experience the AWESOME FUN time we all got to enjoy!

Stay Tuned!