If you’re not including mobilization drills such as yoga into every workout, you’re setting yourself up for some pain down the road. 😣

Each workout for me includes a 5-10 minute warmup that implements these yoga poses.

🙏Cobra (Updog)
🙏Cat / Cow
🙏Bird Dogs
🙏Low Lunge w/ Reach
🙏Spinal Twist
🙏Bottom Squat Ankle Rock

You should see the looks I get when I perform this routine at the Strongman Competitions I compete in. *shrugs*

I’d much rather spend a little extra time each day working my flow than being out of the gym for weeks or months at a time because of some stupid injury that could of been easily prevented.

OH!  Yoga is a great way to reclaim your strength and fitness if you’ve been out of the game for a while.  The best part is, it can be done anywhere at anytime so no excuses!

Here are a few demonstration videos from exercises listed above

Cobra / Downdog

Cat / Cow

Low Lunge w/ Reach

Spinal Twist

Supported Squat

Incorporate these into your workouts today and start moving and feeling much better.

Keep Pounding 👊


The Maniacs and several new visitors gathered at Mayhem Fitness and Cross Training this past Saturday for an epic Strongman workshop.

We went over form, technique and application of several Strongman implements including:

  • Atlas Stones
  • Log Clean & Press
  • Axel Bar Deadlifts
  • Yoke Carry
  • Tire Flips
  • and everyone’s favorite – Truck Pulls

During our time together there was lots of grunting, laughing and clapping through several new personal records.

Take a look at all the action and join us for the next one.  Make sure you’re following us on Instagram and Facebook for updates on upcoming events.

Strongman Saturday Trailer

Ashley gets a new PR on the Log Clean and Press

Tips for a better Overhead Press

See more action on Instagram by clicking here. (be sure to view the Strongman Highlight Tab)

Keep Pounding Yall 👊


It’s time to stop passing the buck, playing victim and start taking ownership of your life.

This isn’t a popular topic however those who are always feeling stuck and frustrated are often times the same ones who are always wanting to blame others, their situation or bad luck for where they are in life.

The truth is, you are exactly where you are at right now from the decisions you’ve made.

Can life deal a bad hand?


But it’s up to YOU to decide what you’re going to do, even when the odds are stacked against you.

Do your actions line up with your goals?  Or do your actions line up with exactly where you currently are?

Maybe it’s time to take some damn pride in yourself, accept ownership and make it happen!

Keep Pounding 👊


Check out this highlight reel of our athletes in all the fun action!

You can also view each event separately in this YouTube Playlist – CLICK HERE to view on YouTube

After that, my full competition recap is posted in the video below.

In it I address:

  • Some of the fears and concerns the athletes went through and how they were able to overcome them
  • The breakdown of the events and how our athletes performed with each one
  • How our athletes were the talk of the competition amongst their peers
  • What it takes to become a Champion
  • How to become the Strongest version of yourself and why I say the Ultimate Weapon for Personal Development is not found in school, books, podcasts or videos but comes from a Barbell

You can watch the complete recap here:


  1. Log Clean & Press – Heaviest weight lifted wins – 3 attempts
  2. Deadlift Medley – Barbell, Axel Bar + Wagon Wheels, Car Deadlift for reps – Most reps wins
  3. Stone Putt – Farthest Distance wins
  4. Yoke Ladder – Carry for 80 feet, dropping at each 20 foot marker adding 50 more pounds. Quickest time wins
  5. Stone of Steel Over Bar – Most reps wins


  1. Log – Most weight lifted – 125
  2. Deadlift – Bar – 250 / Axel – 275 / Car Deadlift – 570
  3. Stone Putt – 11lbs
  4. Yoke Ladder – Started at 200, finished at 350
  5. Stone of Steel – 175lbs


  1. Log – PR at 230
  2. Deadlift – Bar 405 / Axel – 450 / Car – ???
  3. Stone Putt – 16lbs
  4. Yoke Ladder – Started at 400 – finished at 550
  5. Stone of Steel – 250lbs

Results of our athletes

There were 5 girls competing in the Women’s MiddleWeight Novice division

In Womens:

Log Clean & Press – Celeena finished 1st, Liz took 2nd, Hannah 5th

Deadlift Medley – Hannah took 1st, Celeena 2nd and Liz 3rd

Stone Throw – Celeena 1st, Hannah 3rd, Liz 5th

Yoke Ladder – Hannah 1st, Celeena 2nd, Liz 3rd

Stone Over Bar – Celeena 1st, Hannah 4th, Liz 5th

Overall Points – Celeena 23, Hannah 16 and Liz finished 1 point behind the 3rd place finisher at 12

Celeena Buth took home 1st Place 🏆 in Women’s Novice Middleweight

Hannah Harpold took home 2nd Place 🏅 in Women’s Novice Middleweight

In the Mens’ Masters there were 6 of us competing

In the Log, I finished 2nd (same weight as 1st place but I was slower).

In the Deadlift I finished 3rd (again, tied in reps but slower)

In the Stone Throw I finished 5th and damn near took everybody out so 🙈

In the Yoke Ladder I finished 2nd

In Stone Over Bar I finished 4th

I took home 3rd Place 🎖 with a total of 19 points, 6 points behind 1st.

Here is the Full Score Sheet – Leprechaunscoresheet

Everybody came home a Stronger, more confident Champion version of themselves

From left to right (Liz Stephens, Celeena Buth, Sean Murphy, Hannah Harpold)

If you are ready to become the Strongest and Fittest version of yourself, hit me up for Personal Training or Online Coaching / Programming at coachseanmurphy@gmail.com

Keep Pounding 👊


Special Thanks To: Coach, Sean Coffey for organizing and putting on this event. 

Iron Asylum Gym – VA Beach VA for hosting the event and to all the sponsors:

  • Southside Harley-Davidson
  • Oceana Nutrition Corner
  • Brian Latuga
  • Fruitive
  • SBD
  • A7 Intl
  • Swōl Food
  • Cerberus Strength USA
  • PNC
  • Born Primitive
  • Warrior Genetics Lab
  • 5.11 Tactical
  • Strike Force
  • London Bridge Trading
  • Special Ops Survivors
  • Aegis Strength & Conditioning LLC
  • Play Again Now – Recovery
  • Wasserhund Brewing Company
  • Jimmy Dillon

I use to think that in order to burn off fat and build a hard, strong body, that you must always be pushing yourself at a hard intensity each time you exercised.

When someone would tell me that they walked for exercise I would typically smirk and shrug it off as, sure, if that works for you.

That was in my youth and I’m reluctant to say that I was completely missing out on some of the great benefits of taking a daily walk.

Fact is, those same people that I may of smirked at in my ignorance were right and now I’m here telling you that this one strategy could be the ultimate weapon along with a caloric deficit in your quest to lose fat.

Don’t get me wrong, I still believe strength training needs to be and should be part of your overall regimen but I won’t make the mistake of neglecting the importance walking has to your overall health and fitness.

Stan Efferding, is the one who is responsible for this mindset change in me. He is the world’s Strongest Bodybuilder after all and has worked with clients such as World’s Strongest Men Brian Shaw and Hafthor Bjornsson (Thor).

When he helped these two gentlemen out (who were already at the TOP of their game) he looked at a couple of things and implemented one new strategy.

First, he addressed their sleep, next their nutrition and finally added 10 minute walks after each meal.

Stan goes into great detail about how 10 minute walks have such a dramatic effect on weight loss, performance, better mood, insulin sensitivity, heart health, aches and pains and many other benefits that could be listed here.

The main message I want to convey today is this…

Sometimes its the easy things we neglect to do that will have the greatest impact on our overall health.

Taking a couple of 10 minute walks per day takes absolutely no talent or skill set whatsoever unlike learning a deadlift or muscle-up.

And its not just for the average person who’s trying to start a fitness regimen.

If two of the World’s Strongest Men are adding 10 minute walks to their regimen and seeing improvements in their performance on the main stage then who am I to say walking is a waste of time and you’re better off running…

“SHUT UP!” younger me… “You were WRONG!”

To check out Stans 10 minute walk routine and to learn much more about the benefits, check out the video below and listen to this on your next (or first) 10 minute walk today 👍

Keep Pounding 👊

I get asked often… “Coach, How do you manage to stay so motivated.”

When I get asked this my simple reply is, “Because of how bad I want it.” Even though this answer sums up exactly how I feel overall, there are a ton of things that I do to stay accountable to the things I have to do in order to be the best version of myself.

Notice how I said accountable and not motivated.

Fact is, everyone loses motivation.

I have had plenty of times in my life where I become burned out, frustrated and even depressed.

It’s during those times that I have to dig deep inside and remind myself of WHY I need to train, eat healthy and continue my education.

I have a son who relies on me to be my very best and a positive, hard working role model. I have a girlfriend that I want to be an awesome man for and God willing, fill a much bigger role one day.

I have clients who depend on me to lead them so that they can be successful with their health and fitness goals.

I won’t be and can’t be someone who will fall to prey of excuses and weakness.

For me, the workouts I do provide the daily challenge I NEED in order to stay sharp, mentally and physically strong, on point, energized, healthy and on task with every single thing that is important to me in my life.

Without the daily grind, I can get lazy and depressed and thoughts of self doubt and worry tend to overtake me.

I battle with these kinds of things daily and the only way I can stay on top is to strive to be better than I was yesterday.

So while others ask how do I stay motivated, what it really comes down to is not me being motivated, it’s me being disciplined enough to create the habits and lifestyle I need in order to be the best man, father, coach, business owner, boyfriend and role model as I can be.

If you find yourself lacking in the motivation department… I encourage you to ask yourself, WHO do you want to be? And, are you doing everything you should be doing, that you need to be doing to be that person.

Keep Pounding 👊

In December of 1999 I was 23 and out processing from the Military.🇺🇸 I was told I had the back of a 62 year old and one day would require surgery.

Believing this I gave myself excuses of why I can’t exercise.

I became lazy. Overweight and Soft.😞 Until one day I Snapped‼️ I decided enough was enough… I started studying Kinesiology. Sports Science and Nutrition.🏋📚📝🍎 I worked with a Physical Therapist to help rehab my lower back.

I 🚫STOPPED the Excuses and didn’t focus on what I couldn’t do but instead put full attention on what I could… Over the years as my body adapted and became Stronger I was able to do more.
Along with having the ability to do more I continued to push myself out of my comfort zone…☠️☠️☠️ I have had the back injury resurface from time to time and through that have learned how to push just enough to keep getting stronger while safely adding more weight and intensity to my workouts.

If you had told me in 1999 that today I would Deadlift over 500 pounds or Squat over 400 I would have laughed at you 🤣🤣🤣 But I am who you see today because of a DECISION I made back then.

Every day we are faced with decisions.

My Challenge to you is to ask yourself each day when you look in the mirror…🤔 Am I making decisions today that will better myself for the future or make me worse off than yesterday.

Only YOU have the power to Change for the better.💯 Just Decide to Move Forward to become the Best Version of yourself. ⚠️Don’t worry about the past failures or mistakes. ⚠️Don’t worry about the long road and what its going to take to get there.

Just Decide and start one step at a time… And each day… Every day… Take another step forward.

The Decision is yours… Now… What Are You Going To Do⁉️

Fix Your Pushup with the following steps:

The Setup

  1. Stack shoulders directly over your hands.  Your hands should not be out in front of you nor spaced wider than shoulder width.
  2. Screw our hands into the floor. This is a coaching cue I give to my clients that truly helps to engage the serratus anterior and lats while protecting your shoulders from impingements.  Without actual moving your palms from the floor, drive and rotate your hands away from one another as hard as you can.  Think of actually screwing your hands deep through the floor.  Maintain this tightness throughout the entire pushup.
  3. Next, engage your core by keeping your hips slightly up.  Forget the rule of a straight line from the base of your neck to your heels.  By engaging a slight hip up position, you’ll target your overall full body strength and posture.

The Execution

  1. Lower your chest about an inch from the floor keeping your hips and core engaged.
  2. As you lower, keep your elbows slightly back positioning yourself in a tight triangle pattern.  This will target more tricep (the back of your arm) and protect your shoulders.
  3. Push back up to start position while maintaining overall tightness in your entire body.
  4. Rep for reps or time.

If you struggle with the Pushup – use an assistance band as seen here to help with your form.

Add chains, bands or a weight vest if you need more of a challenge.

Click here to learn how to incorporate bands into your Pushup or even Dumbbell work.

Standard grip, mix grip, hook grip?

Which one should you use?

Use them all.

Here’s why I like to incorporate each variation of these grips in my Deadlift training.

Standard, Double Overhand Grip

💥Develops overall grip strength with no extra assistance

💥Will not create imbalances in posture, particularly the upper back .

Mix Grip

💥Helps lift more weight

💥Doesn’t fatigue grip as fast

💥Helps develop bicep strength

Hook Grip

💥Practically cannot lose your grip

💥Develops high pain threshold 😮

Here’s the thing. I use to only use mix grip in my training and it caused me big problems with my lower back.

By continuing to grip the bar with left hand under and right hand over (my strongest grip position) I was causing severe posture imbalances which led to another lower back flare up that put ALL my training on hold for a good 3-4 months.

Since then, if I use the mix grip it’s on 2 conditions.

1. It’s only after I’ve reached a weight that I can’t handle for double overhand or I’ve exhausted my grip due to high reps, as seen in video below

2. I switch my hand position each working set. If I start left over, right under I’ll make sure that the next set my left hand is now under and right over.

By switching my hands each set I’m helping to keep my posture and structural integrity in check.

As far as hookgrip is concerned, I’ll use it as a gut check and will use this when I’m feeling I need to man up

Oh… And what about lifting straps

I never use them in training, maybe for a PR or when a competition allows but honestly, I feel they are cheating yourself out of true strength.

Keep Pounding Yall 👊