4 week murph training plan

This article will cover what the Murph Challenge is, how to sign up for it and how to finish this grueling test of fitness. All rights reserved. Seems pretty achievable right? It also includes my target times for going to bed, getting up, leaving for gym, etc. However, it reduces the number of repetitions and distances of the runs. When youve completed the given amount of repetitions for that sequence, rest the remainder of :90. How Many Minutes Of Cardio Per Day Should You Do? The Murph workout, according to Thursday, 050818 on Crossfit.com, is done as follows: For time: Run a mile 100 pull ups 200 push ups 300 squats Run a mile While wearing a 20lb weight vest. Jumping rope is a great cardio workout, and with a weighted vest, it adds a whole new dimension. Ive strategically never bought a weighted vest just so I have an excuse not to wear one during Murph.. "Just like the banded pull-up, this adds a little bit of assistance on the way up," says Shutterly. - Beginner: 63-71 minutes. Stand in front of target with feet slightly wider than hip-width apart and toes turned slightly outward. Perform the above workout by doing 1x pull up, 2 x push-ups, and then 3 x squats. Unsurprisingly, that last mile run is killer. C. Push elbows out so arms form a 45-degree angle to body. Youll complete a muscle endurance day, a strength day, and either two running days or one running day plus the Hero/Named WOD. Complete todays workout the same way you completed Mondays session. Then you can figure out how many reps to do during the challenge per set. B. As mentioned above, depending on your fitness level and growth, consider scaling up the vest weight quicker than I did if youre training for the Murph Challenge. C. Exhale and press into mid-foot to straighten legs to stand, hips and torso rising at the same time, to return to the starting position. We've rounded up 11 must-have items for staying safe and warm during winter workouts. However, you can also consider other aerobic (cardio) options in place of the running. If you do decide to break up the reps, make sure you keep track of how many sets you've done on a piece of paper. 4 x 1-2-3-4 pull ups And its a beast! {Weeks 1-8 with no vest} . Don't let cold weather get in the way of your fitness goals. 200m Run A light running is okay. Murphy sacrificed his life to save others in the line of duty, for which he was posthumously awarded the Congressional Medal of Honor in October 2007. Make sure you can do at least 15-20 strict pull-ups before you add the weighted vest. Immediately will slow as you progress through the sets, but hopefully this paints the picture. Wednesday Same as Monday, but increasean additional sequence of the ladder. Here you can see all the official Murph Challenge times: https://themurphchallenge.com/pages/leaderboard. You have already completed a mile-run and 300 reps of other exercises. YOU DO NOT WANT TO TAKE ON MURPH WITHOUT PREPARING. What do you need for the Murph challenge? Continue to pull up until chin is above the bar, then slowly lower down to the starting position. See the 12. See which power racks our team has picked for you to ensure that you get the most out of your home gym. If you're new to strength training altogether, I'd recommend building strength training into your weekly routine, working your way up to 3 or 4 times a week. Total being %total%. "The Murph WOD is a hero workout named after Navy Lieutenant Michael Murphy," explains Blake Shutterly, a CrossFit coach at NEOU Fitness. The variation of the full workout (Mini Murph workout) is a more beginner-friendly workout and is performed without a 20-pound weighted vest and typically no time limit ( The Murph should be complete in under 75 minutes). CrossFit is a registered trademark of CrossFit, Inc. The Murph Challenge happens every year on Memorial Day, May 30th. But if you want to use the vest, be sure to train with it rather than waiting until the day of the challenge to add it in. BOXROX and its content is not affiliated with CrossFit, Inc in any way nor is it endorsed by CrossFit, Inc or any of its subsidiaries. You may recognize his name from the movie Lone Survivor, a dramatized biographic film that depicts his SEAL team's mission. Get into your workout clothes, tie those tennies, and do ONE pull-up, ONE push-up, and ONE body squat. 2 x 1-2-3-4 pull ups By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle. How to Do the Murph CrossFit Workout for All Fitness Levels, Murph CrossFit Workout Pull-Up Modifications, Murph CrossFit Workout Push-Up Modifications, Yes, Wide-Grip Push-Ups Are Very Different from Regular Push-Ups, Murph CrossFit Workout Squat Modifications, Try These 5 Pull-Up Alternative Exercises to Work Up to the Real Thing. Then once the two minutes are complete, move to the next segment of the session (2 x pull-ups, 4x push-ups, 6 x squats). Saturday In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Week 4 you should then increase the number of sets to 5. - Chandler Murph: The Workout Run 1 mile 100 Pull-Ups 200 Push-Ups 300 Air . You may recognize his name from the movie Lone Survivor, a dramatized biographic film that depicts his SEAL team's mission. That means you'll still get maximum benefits from the moves even though you're not doing the originally prescribed version of the CrossFit Murph workout. How To Lift Weights - A Weight Lifting Tips For Beginners Guide. BOXROX Competitive Fitness Magazine is the worlds biggest online magazine for fans of CrossFit and functional fitness. MondaySame as last week,but increasing an additional sequence of the ladder, Wednesday Same as last week,but increasing an additional sequence of the ladder, Friday Same as last week, but increasing an additional sequence of the ladder. After doing some research, I thought the best way to accomplish the ultimate goal would be to break up the pull-ups, push-ups, and body squats into sets of 20 (partitioning). 2 x 3-6-9-12 squats. With Memorial Day only 4 weeks away and there is one workout that the CrossFit world begins to talk about Murph.I have done this workout many times, and every time I look to better my last attempt at it. If you are in the world of fitness or are familiar with CrossFit, you have probably heard of the Murph Challenge. Murphy attended Penn State University, where he was an exceptional all- around athlete and student, excelling at ice hockey and graduating with honors. One that is most definitely possible but will need some specific, focused training to get there. No matter if you are an experienced gym bunny or just getting off the couch, there are many popular Murph versions to try. This includes a Murph workout that is scaled even easier than the mini. Try foam rolling. The Murph is a hero workout in honor of LT Murphy and is often performed each year on Memorial Day. If you have any specific questions on the workout template or how I structured the Murph Challenge training (and what Id do different next time), please drop me a line joe@fitlyf.com or @thefitlyf Id be more than happy to discuss! The Foundation currently awards 27 annual scholarships. BUT, if you slice it up into smaller chunks (partitions), its achievable, and not nearly as overwhelming. On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. From Novice to Pro: How to Buy The Hood's Four-Week Advanced Training Program #financialfreedom #entrepreneurship #businessadvice Subscribe @AnthonyLegins S. Aimed at helping athletes of all fitness levels achieve their best Murph time while supporting a good cause, the training plan runs from April 4 to May 30 and 100% of profits will be given to the Lt. Michael Murphy Memorial Scholarship Foundation. The simplicity of the workout means that it is one of the best CrossFit workouts you can do. 75 Squats His favorite saying was, "Education will set you free." The SEALFit standard for Murph is 75-minutes. His heroic story is portrayed in the movie, Every year on Memorial Day, CrossFit gyms across the world host this workout in his name, Because its hard without one! When I first read through the leader-board times, I was disappointed in my time. That said, "no matter what version of a squat you're doing, remember to squeeze your butt when you stand up," says Shutterly. There Are 2 Ways to Complete The Murph Workout Option 1: You do it all as-is. ), and ideally a weighted vest (what I use, but would consider a different brand / style next time). First Class Free! Though there are multiple ways to do this workout, the calisthenics are generally done in as many sets as it takes. Try foam rolling, stretching, or other similar mobility movements. The Murph begins with a 1-mile run followed by 100 pullups, 200 pushups, and 300 squats, and wraps up with another 1-mile run. From this point I SLOWLY scaled upward, pretty methodically. He kept the body armor he wore when he recovered Murphys body. However, it was actually great timing as I was looking for a new workout to begin 2020 with. Whether you sprint or do an. 200 Push ups Now, it's time for the next section of the Murph WOD: push-ups. If regular push-ups aren't your jam, try the box push-up modification while you tackle the Murph CrossFit Workout. Day 4: Optional Cardio/Steps. Upon graduation from BUD/S, he attended the Army Jump School, SEAL Qualification Training and SEAL Delivery Vehicle (SDV) school. Many cannot perform their first Murph this way, and thats ok. 4 Week Taster Plan - Low Volume (4 weeks 8-9 hours per week, fully reusable, coach email support) This plan is designed for athletes who can cycle for 2.5 hours non-stop and are looking to develop fitness and to have a taste of how we plan and train. How do you go from doing 50 pull-ups to 100 pull-ups on Monday? Last year I was able to donate just under $1,000 and hope to double that this year, said Kiel Holman, owner and head coach of Beyond Strength and Endurance and creator of the plan. No matter if it's your first or tenth Murph WOD, though, a little strategizing can help ensure you make it through the whole thing. You will however need a pull-up bar (DIY, over-door, station), an area to run a mile or a treadmill (many options out there we found a nice free one on Craigslist! Remember this as you grind your way through on Memory Day: a fallen soldier was willing to selflessly sacrifice his life for ours. Practice some high rep sets of squats in training and focus on your breath control. To be perfectly honest, after completing the official Murhp Challenge on Memorial Day 2020, I would suggest scaling up the weighted vest quicker during the training, and have at least 4 weeks with the full weight (20lb or 14lb). LT Michael Murphy was a Navy SEAL who was killed during Operation Red Wingshis story is told in the film and book Lone Survivor. After running one mile, you do 100 pull-ups, then 200 push-ups, followed by 300 squats, and another 1-mile run, with or without the vest. Here are some modifications to consider: , you likely want to incorporate running into your routine about 8 weeks out. It is important before trying to complete either the full version or 1/4 version, to have a good amount of aerobic fitness. A. LT Murphys favorite workout was called Body Armor, but it has since been renamed The Murph as a tribute. The vest weight can always be reduced as needed to ensure your workouts progress per your schedule. These micro challenges will be based off the official Murph Challenge date (Memorial Day), thus my next personal challenge will be the fourth week of August, then the fourth week of November, and so on. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men. The plan is available on SugarWOD or Fitr and includes 37 total training days (its recommend you complete at least 30 of them). Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. "It still requires pulling, but a little less since you're using the power from your lower body.". Exercise and the Brain: The Mental Health Benefits of Exercise, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Vision Problems Persist for Veterans Affected by Traumatic Brain Injury, Younger Soldiers in Combat Are Seven Times More Likely to Develop PTSD, Kick Off National Nutrition Month with 10 Healthy Finds, The 12 Best Running Shorts for Women in 2023, According to Avid Runners, 12 of the Best Heart Rate Monitors of 2023, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, Must-Have Fitness Gear for Staying Active This Winter, 10 Best Creatine Supplements for 2023: A Dietitian's Picks. Even though its a great benchmark to track our progress year over year, it is first and foremost, to honor Lt. Michael Murphy. This program focuses on slowly ramping you up to be able to handle a very intense workout. "This will alleviate some of the work your quads will be doing." Ive strategically never bought a weighted vest just so I have an excuse, its critical that you build up to Murph-level volume if you want to keep the business end. These are standard for this WOD in competition, but most CrossFit boxes allow people to work up to the weighted vest in training. It workouts the full-body, challenges your endurance and strength, and is able to be performed anywhere. Each exercise set can be broken up in order to make the Murph WOD feasible for the average person. Casey has been a health and fitness professional since 2009, after graduating with a Bachelor's degree in Exercise Science. 3 x 3-6-9 squats. You've probably wondered to yourself, "What is The Murph Challenge, and why is it so popular?". Modifications: You can always perform incline pushups to give you some assistance on the leverage front. Day 1: Full-Body Strength I. This year things will be different. Wear a vest during Murph for the first time. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. 3 x 2-4-6-8-10 push ups A. Based on your strength baselines established above, it is recommended you opt for the following strategies: Read more: Hero WOD Murph: 6 Workout Tips from 6 Top CrossFit Games Athletes. 3 x 2-4-6 push ups The most challenging part of the Murph WOD is the sheer volume and length of the workout. Below is a simple, 4-weekprogramfor you to complete leading up to Murph. Your goal is to complete the given repetitions in unbroken sets to build stamina and muscular endurance. If you follow this program over the next 4-weeks, you will give yourselfa betteropportunity to complete Murph, not only faster and easier, but also with more confidence. a few times each week, the goal is to get your body prepared to run. The four soldiers were heavily outnumbered, but put up a strong fight. Luttrell escaped, barely alive. If you find that the Mini Murph workout is too hard for you to complete, there are scaled versions that you can complete instead. Stand on the box with hands resting on the bar shoulder-width apart. All training plan profits will be donated to the Lt. Michael Murphy Foundation. 1 Mile Run. Next, Murph the workout: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start with hands shoulder-width apart on the edge of the box. Build the foundation It will allow your body to become better adapted to the additional load. See if you can sustain that in your actual Murph. Push Ups. The Murph is a long workout, so it quickly adds up, which will change the feel of those movements when you do all of it at once. Thu Murph workout is a truly amazing full body blast (and mental challenge) that should be a staple in everyones training regimen, whether you ultimately do the Murph Challenge or not (however highly encouraged its a great cause!). Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. However, we continuing to increase the number of rounds you do to 4. I needed this to help establish a routine of an early rise and gym session. A vest will be joining me for the workout. Modifications: If you cant do pull-ups, consider attaching a resistance band to the pull-up bar to aid in the movement. It is a daily plan which incorporates the routines, slowly at first, to get ready for the main event. Wear a weighted vest if you plan to wear one during Murph. (FYI, here's how to avoid CrossFit injuries and stay on your workout game. The Murph Challenge began when a former pararescueman decided to honor LT Michael Murphy and all our fallen soldiers by completing the Murph workout every year with his local gym, until it grew to include participants across the whole world. Nobody should have to suffer through daily discomfort just because they assume that its normal.. Two years later he decided to gather everyone at his CrossFit gym to do the Murph on Memorial Day to recognize Michael Murphy and those who have lost their lives in active service. Place a chair, bench, or box that will be acting as your target against a wall. Wear a vest during Murph for the first time. If youd like to use for your training, just delete and/or modify the contents as needed. Every year on Memorial Day, CrossFit gyms across the world host this workout in his name. The workout itself looks daunting and extremely challenging just by the sheer amount of repetitions youllneed toperform. "You can expect your arms to start to fail on the push-ups, and your legs to turn to Jell-O from the squats," says Shutterly. Womp womp. The Murph CrossFit workout. 100 pull-ups. Researchers found that the lift time was a more strongly correlated with good performance than the run time in the workout. Murph training is common for those with a strength training history of over 2 years. 4 x 2-4-6 push ups These workouts are performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice. Once I begin a workout however, the heart starts pumping, I get into a flow, and everything settles. Tuesday Theres a definite mental component of this workout for me that Im still working through. Be sure to consume some electrolytes and get a good night's sleep the few nights before The Murph. Im thankful to be able to pay the profits forward to the Foundation so that were all doing this together for a great cause. All members and CrossFit friends are welcome to attend the workout. 3 x 3-6-9-12-15 squats, Thursday CrossFit has a series of hero WODs (workout of the day) to honor women and men who have fallen in the line of duty. Coach Katy and Paul have designed a full training plan to help you get in shape for Murph and beyond. amzn_assoc_ad_mode = "manual"; Gratitude An Easy Step Toward Enhanced Happiness & Health! Start small, VERY SMALL if necessary. 1 mile run. You can never predict what is going to come out of my mouth. Per the organization's rules, men and women wear a weight vest that weighs 20 or 14 pounds, respectively. You can learn more about LT. Michael P. Murphy and the Murph Challenge on the official site: https://themurphchallenge.com/. A Crossfit workout consists of much more intense circuit training, which focuses on the whole body instead of just one part. Focus on your form and take two solid rest days for recover. Perform Murph as Rx for the first time. However, the few days leading up to a full workout are essential for recovery. Whether athletes plan to complete the WOD straight through, as written with a weighted vest, or break it up into manageable sets, the Murph Prep Plan has the training progression and strategy suggestions to help everyone accomplish their specific goals. will affect your ability to complete 100 pull-ups, even if youre partitioning. 300 squats. It will only get easier. All the proceeds from the donations would go to the Lt. Michael P. Murphy Memorial Scholarship Foundation. In high school, Murphy took a summer lifeguard job at the Brookhaven town beach in Lake Ronkonkoma a job he returned to each summer through his college years. Adding the vest is called the RX version, AKA the most challenging version. The Murph Challenge has become an international event, and a way for Americans to remember fallen soldiers. So, although you need to be able to complete the runs at the beginning and end, the real meat-and-potatoes of the challenge is going to be the pull-ups, push-ups, and squats (4). I plan to hold my own quarterly Murph Challenges to maintain motivation to keep with the Murph workouts. B. Inhale, hinge at the hips, then bend knees to lower into a squat position until glutes touch the target or thighs are parallel or almost parallel with the floor. If you've never done pull-ups before, Shutterly says it's a good idea to try them for the first time under the supervision of a coach to ensure your form is correct and avoid injury. 50 Push ups Jump up until chin is just over the bar, then squeeze lats and arms to momentarily hold the position. Murph is named in honor of Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. 5-10-15 Score is the time it takes to complete all the movements, including both runs. "Murph" Memorial Day Workout 1 I noticed that when Murph workout modification is discussed, its normally focused on the calisthenics. Caffeine and Kilos is based out of California, USA. Also, if your shoulders do not do well with overhead movements, attach a TRX strap or gymnastic rings to the bar and do bodyweight rows. 3 x 3-6-9-12 squats, Wednesday B. In a recent video on . He then built a website and asked members to join in doing the Murph Challenge for a small fee. For the next 6 weeks, we'll be training for Murph. 200 push-ups. UPDATED: Ellie Turner and Jeff Adler Are The Overall (Unofficial) Winners of CrossFit Open Workout 23.2, Kristi Eramo OConnell Announces Retirement From Competitive CrossFit, Pat Vellner vs Roman Khrennikov 23.2 CrossFit Open Live Announcement, Emma Cary and Roman Khrennikov Win CrossFit Open 23.1 (Unofficial), Haley Adams Not Competing in 2023 Citing Mental Health Struggle, Lt. Michael Murphy Memorial Scholarship Foundation, Completing Murph partitioned or as written, The story behind Hero CrossFit workout Murph, Student Sam Gladding Breaks 24-Hour Murph World Record To Raise Money For Charity, Hero WOD Murph: 6 Workout Tips from 6 Top CrossFit Games Athletes, LT Michael P. Murphy Memorial Scholarship Foundation, The Smartest Push Pull Legs Routine to Build Muscle Mass, Best Science-Based Upper Body Workout (Back, Chest, Shoulders and Arms), 12 Best Pull Up Variations for Muscle Growth, How to Create Your Own Strength Training Program, 6 Great Ways to Get Amazing Six Pack Abs without Crunches, Best Triceps Exercises You Are Not Doing According to a Top Fitness Coach, How to Fix Forward Head Posture (Text Neck) with One Daily Corrective Routine, 5 Great Techniques to Speed Up Bicep Muscle Growth, If you are able to do 20+ unbroken pull-ups, 40+ unbroken push-ups and 80 continuous squats (with or without a weighted vest), we recommend that you, If you are able to do 10+ unbroken pull-ups, 20+ unbroken push-ups and 40 continuous squats (with or without a weighted vest), we recommend that you. As such, the Murph CrossFit workout is probably best left to the experienced WOD-ers rather than total fitness newbies still learning proper form and building strength and endurance. The Murph and mini Murph workouts are performed in honor of him, as the 29-year-old Lieutenant passed away in 2005. How do you score the "Murph" workout? Here are some modifications to consider: If you can do all 10 push-ups at once, do so and skip the last round of push-ups. Youre workout plan never gets you doing more than 50 pull-ups on any given day. 6 Weeks To Build Murph Volume. Scaling of the workout will be provided if needed. We will be hosting 90min classes startingat8:00amand9:30am. His experience in fitness started in an unusual profession: wilderness first response and rescue. That is a recipe for disaster. You're going to want to stop, but the feeling that you get when you finish that last mile, knowing that you gave every ounce of effort you had left, is an unparalleled feeling.". I wish I would have found this site when I first started! Murphy grew up active in sports and attended Patchogues Saxton Middle School. This is to help promote recovery and fitness gains. Murph Prep 2022, an eight-week training plan to get you ready for Hero CrossFit Workout Murph, starts this week. "The second run is where you have to remind yourself over and over why you're doing the workout," says Shutterly. Ive included my complete workout routine here. You could also get a massage or spend some time in the sauna. Engage core by tucking tailbone and drawing navel in toward spine. by deselecting, we are not liable for lost or stolen packages, And not just any name. LT Michael P. Murphy, a U.S. Navy SEAL, was killed in action in Afghanistan on June 28th, 2005. Today should be an easy day focusing on your aerobic fitness. I created a workout routine to prepare for the Murph Challenge which consists of pull-ups, push-ups, body squats, and running. Perhaps next year you'll work on reducing your time. Lt. Murphy earned his SEAL Trident and checked on board SDV Team (SDVT) 1 in Pearl Harbor, Hawaii in July of 2002. "You can modify an air squat by adding a target for the butt to hit when you sit down into your squat," says Shutterly. The Murph training plan runs over eight weeks, starting on April 4 and culminating on May 30, Memorial Day. However, we do recommend doing the scaled version first before more into the mini version. CrossFit is known for its brutal workouts of the day (WODs), but what many newbies don't know is that some workouts go above and beyond the sport's usual intensity. If you don't have access to a resistance band or simply want to try something a little different while powering through the pull-up portion of the Murph WOD, try modifying with a jumping pull-up. Monday The good news is that you wont need weights or kettlebells (which I cant find anywhere to purchase during this coronavirus pandemic). Dr. Joshua Appel, the chief of emergency medicine for the Southern Arizona Veterans Administration Health Care System served as an Air Force pararescueman in 2005. TikTokers Are Using Resistance Bands to Improve Their Push-Up Form, But Is That Effective? Lieutenant Michael Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2). Its in memory of a fallen military hero, LT. Michael P. Murphy, and is a favorite workout of CrossFitters across the land. Slightly built at 5 feet 10 inches, Murphy decided to attend SEAL mentoring sessions at the U.S. You also may want a stopwatch to time it. Dear Burpee, I HATE You!). Veterans and civilians alike struggle with vision function and other problems after a traumatic brain injury. A common way to perform the workout is to do 20 sets of 5 pull ups, 10 push ups, and 15 squats. These will be retested in week seven (May 16-22) to see your progress and help you choose a final strategy. Shape Magazine If you want to tackle CrossFits toughest workout, but dont think you can accomplish it as-is, you can still get an incredible WOD in with some simple strategizes and modifications., Livestrong.com exercise newbies and weekend warriors alike flock to CrossFit gyms (known as boxes) across the U.S. for one purpose: To tackle The Murph workout.. And not just any name. I started the Murph training without a weighted vest, and no running. Since I started in January, the official Memorial Day Challenge seemed a good fit, as it allowed plenty of time to train. Ultimate Guide to Different Bodies, Jump Rope With Weighted Vest UPDATED 2022 A Complete Guide. 100 Pull ups The Murph workout is one of the CrossFit hero WODs, or workout of the day. amzn_assoc_asins = "B08ZKB4GL3,B07TVC2KLW,B07X64MXBS,149253367X,B08D9BY8F2,B08DKYLK4D,B017HSNIEW,B01NBRII6Y,B09KGMC1KR"; Our coaches have over 30 years experience and coached more than 400 athletes all over the world.

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