Happy Memorial Day Team!

Today is a great day to reflect on everything that you have and what you’re grateful for. Some of the most important things to me are my family and good health. And what a season it’s been for both. I am more grateful now than ever before for my husband, Jason, my family, and our health.

I truly believe that physical, mental, and spiritual health are all connected. If you take care of your physical body and don’t practice extremes (food + fitness + lifestyle), your emotional and spiritual health are more positive.

And the other way around.

If you take care of your mental spirit and speak kindly to yourself, you usually can push yourself more physically and embrace your strength and what your body CAN do. Note: Spiritual health to me means my connection with God and or personal and career development BUT faith looks different for each person. It’s ultimately connected to how we take care of your body and mind.

Be sure to give this Memorial Day Murph workout a try. In the CrossFit world, this is called a ‘Hero’ Workout and honors all who served.

The workout is traditionally bookended with a 1 mile run; however, you can substitute with a bike or row. The middle part of the workout consists of a total of 100 pull-ups, 200 push-ups, and 300 air squats. You can complete all reps of each exercise before moving on to the next OR you can split them up.

In the past I have done 20 Rounds of 5 pull-ups, 10 push-ups, and 15 air squats.


  • Pull-ups: You can substitute rows or inverted rows
  • Push-ups: You can modify by doing push-ups on an elevated surface (barbell, couch, counter, bench, etc)


PS: Don’t forget to enjoy those Summer BBQ’s… without guilt 😉

Schedule a Discovery Call to discuss your goals + my programs.

Let’s see if you are a good fit!

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