Murph 2022 & Ruck

Murph 2022 & Ruck

We will once again honor our fallen soldiers by participating in the Memorial Day Murph as well as hosting a 5-mile and 10-mile ruck march in partnership with Project Ruck.

Register Here!

On Monday, May 30th, Americans across the country will remember the sacrifices made by our brave men and women who gave their lives in the service of this great country.

Project Ruck Memorial Day Ruck and Murph
This is a free event and is open to the public. We encourage you to come out and support the memories of our fallen soldiers.

Register Here!

The ruck march will begin at Franklin Defense located at 1140 Moseley Ave. Irmo, SC. The route for the ruck is from Franklin Defense and across the Lake Murray Dam. The 5-mile ruck will end at the park at the end of the dam and the 10-mile ruck will end at Franklin Defense. All details will be emailed to registered participants.

Immediately following the ruck march, Warrior Fitness & Franklin Defense will host a “MURPH” in honor of those who made the ultimate sacrifice for this great nation. The workout consists of a 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 air squats, and ends with another 1-mile run. The Murph is also a free event open to the public.

One Thing To Try This Week

One Thing To Try This Week


Feeling like you’ve been doing all the right things in the gym but also feel like you’re lagging behind on your goals? Intention might be the missing ingredient you’re looking for.

Focusing on your Intention in your workouts could reap big dividends. 

This doesn’t mean you should be redlining in every WOD or leaving the gym feeling like you’ve just thoroughly had your ass kicked. It could simply be that all you need to do is bring some intentional focus to your workouts.

If you catch yourself just going through the motions, or lagging behind everyone else for whatever reasons. It’s probably time to focus on your approach or the intentions of the workout. 

Proper scaling and approach can really help you ring out every ounce of affect you’re looking for.

BTW your coach can help you with intention setting before each workout, or in the very least can help you set an approach that fits with the goals you’re working towards.

Here’s an example; the workout calls for 4 rounds of 10 Thrusters at 75 lbs and a 400 meter run. But when you perform Thrusters at 75 lbs they take you forever to get through. The intention of this workout is to get fast output and a high heart rate. So you should be scaling down to 50 or even 45 lbs on the thruster, and maybe even limiting the runs to 200 meters. 

This isn’t just about scaling down, maybe you need to scale up or maybe you’re recovering from an injury or being sick… it all adds up and the perscription is to take a moment and set your intention for the day BEFORE you start the workout.

For all your workouts this week, think about the muscles that you’re targeting before every set.

Build on good habits

Build on good habits

Did you know it can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic. In the study entitled “Habits—A Repeat Performance” they state that habits make up approximately 40% of our daily activities.

If you want to be successful in reaching any goal(s) that you’ve set for yourself you need to create habits that get you to where you want to be. So work on creating habits that work FOR you. Don’t focus on ‘killing bad habits’ instead focus on ‘building good habits’ or ‘excellence habits’.

Here are some GOOD Habits you can look at adding to your day, every day:

Habit #1: Working Out Early (or at a set time every day)

Habit #2: Exercise When Fasted

Habit #3: Create a ‘challenge’ for yourself. (push-ups > do 10 every day for a week, then 20, then 30… etc..)

Habit #4: Replace something in your diet… (Drink Water, not soda)

Habit #5: Practice Proper Breathing – Box Breathing.

Habit#6: Take a Cold Shower (rhea loves these)

Habit #7: Seek Out Silence or meditation (TURN OFF FACEBOOK)

Habit #8: Be Positive for 72 hours. (don’t complain, or whine or talk bad about someone else)

Habit #9: Rearrange Your Fridge.

Habit #10: Battle Buddy (tag a friend and check in on them every day…)

Habit #11: Seek out cardio – go for a long walk or run. – Cardio can help reset your nervous system.

Habit #12: Find Zen with your partner or close friends. – Do This (Look him or her in the eye and say, “I messed up. I’m sorry.” Then shut up.)

Habit #13: Check the Label – take some time at home, go through your cabinets and review the food labels on everything in there… learn.

Habit #14: Be Mindful

Habit #15: Keep a Food Journal. I like Loose IT.

Habit #16: Take a Cue to Stand – more important than ever if you’re working from home. ON THE COUCH…

Habit#17: Keep a daily schedule. 

Habit #18: Stretch –

Habit #19: Be Grateful

Habit #20: Get to the gym 3-4 times a week. 🙂 *you know I had to write that one…

ROGUE ECHO Bike – 50 Cal Challenge Comes to WF

ROGUE ECHO Bike – 50 Cal Challenge Comes to WF

February 1st – 28th 2022

We are brining the Rogue 50 Calorie Echo Bike Challenge to Warrior Fitness in February.

Complete 50 Calories For Time on a the Echo Bike

We are going to offer a challenge to any member who feels like they are up for some competition. You have the month of February to complete the Rogue Echo Bike 50 Cal Challenge and the Warrior Fitness Member with the fastest time will win a $100 Rogue Gift Card

First place: $100/Rogue gift card

Second place: $50/Rogue gift card




  • Fastest time to complete 50 calories on a Rogue Echo Bike recorded in the month of February.
  • Winners will be announced at the end of the month.
  • You may attempt the challenge as many times as you want during the month.
  • Tie Breaker: Max watts output
  • Tie Breaker 2: Lowest Bodyweight


  • A Warrior Fitness Coach must be present to judge/coach/admin the Challenge for those competing. (Gene, Diane, Heather or Becky)
  • This workout begins with the athlete either seated or standing on the Echo bike and the monitor set to count down from 50 calories’
  • When the athlete is ready they will begin pedaling until the full 50 calories is completed.
  • The athlete must remain on the bike with their hands and feet in contact until all 50 calories are complete.

We will generally respect and follow the rules set forth on the Rouge Challenge Page:

Elite Sports: Essential Curved White MMA Punching Mitts Review

Elite Sports: Essential Curved White MMA Punching Mitts Review

These Mitts from Elite Sports ( are a very decent set of hand mitts for the price. They are very economical at $29.99 and seem to be well put together. They come in White, Black and Red and are a good size for both your hand and for striking. 

The super light-weight feel gives you a more natural set up while you are working with someone, your hands and arms do not get tired quickly. The light weight nature makes these great for packing in your backpack and taking along to the gym with you. These mitts are constructed out of PU leather, while not being real, this stuff seems to last a long time, and help keep the costs of production down considerably. I have other sets of mitts that are real leather and while they do last a very long time, they are quite heavy after a long session. 

After a few rounds of use, I would recommend these to anyone looking to add a few sets of mitts to your gym or just as your own personal set to carry around with you.

Get some for yourself:

“3 Ideas That Can Change Your Life” by Mark Manson Review

“3 Ideas That Can Change Your Life” by Mark Manson Review

“3 Ideas That Can Change” Your Life Review

by Mark Manson

Check the full PDF out on GoodReads here you can also get it by getting his Email Newsletter here

All changes are based in ideas. Ideas give us new perspectives and from those new perspectives we’re able to change our behaviors.

In this small report, I’ve put together three ideas that have influenced my life and which I believe can influence yours.

Idea #1: The Two Minds
Idea #2: How to 80/20 Your Life
Idea #3: Believe Not What’s True, But What’s Helpful

I didn’t come up with these ideas myself. If you look around hard enough, you’ll see them pop up in all sorts of places, from business, to NLP, to generic Self Help, to various forms of therapy.

This is just my take on them and some of the ways I’ve applied them. I hope you get something out of them.

Mark Manson

November News & Notes Rnd 2

November News & Notes Rnd 2

Holy Heck, it’s mid-November already…
this quarter is flying by. I can’t stand it.  )^o^(

There are quite a few people I know who experience some level of Seasonal Depression, good news is it’s a treatable thing through sunlight and exercise. Double down on it now before it really gets cold and build up some good vibes. Let’s all go into the Thanksgiving holiday strong. Don’t skimp on your fitness the next few days. 

 – Coach Gene