We are hosting our annual gym-wide Murph Challenge at RMFLEX! This workout is a powerful tradition in the fitness community, named after Navy Lieutenant Michael Murphy, held to honor and remember all fallen soldiers.
Here is everything you need to know to join us:
📅 Date & Time
• When: Saturday, May 30th at 8:30 AM
• Where: RMFLEX
• After the Workout: Stick around for free food samples from My Vision Nutrition!
🎟️ How to Join
• Members, Veterans, & First Responders: FREE (optional donations welcome).
• Non-Members: Purchase a Day Pass to join - All day pass proceeds and donations go directly to the DU Student Veterans Association. 🇺🇸
🏋️ The Workout
• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 Mile Run
(Most participants partition this into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats!)
All fitness levels are welcome. RSVP using the link in our bio! 💪
Meet RMFLEX trainer Reid Wilson.
Reid specializes in functional strength training, kinetic chain rebuilding, and pain elimination. As a multiple world record-holding circus strongman and professional steel bender, he brings a unique approach to training that focuses on building real-world strength and helping clients move better.
He is especially passionate about grip strength and has created protocols designed to help people increase strength, performance, and durability.
Reid’s core belief is that our only limitation is time. If you’re ready to make a change, Reid is ready to help you put in the work and see what your body is capable of.
In our next video, @babyface_reid will give a rundown of a very unique piece of equipment designed specifically for increasing hand strength that you can find right here inside RMFLEX, so stay tuned.💪
UPCOMING EVENT: We’re hosting another gym-wide Murph challenge at RMFLEX on Saturday, May 30th at 8:30AM. This workout is named after Navy Lieutenant Michael Murphy and has become a tradition in the fitness community to honor fallen soldiers.
How to participate:
Members, all veterans and first responders can participate for free - donation optional to DU’s Student Veterans Association
Non-members can join with purchase of a day pass: all the proceeds from that will be donated to DU’s Student Veterans Association
📌 RSVP in our bio!
Murph Workout Format:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run Most participants scale it to 20 rounds of: 5 pull-ups 10 push-ups 15 squats
Suggested Partition (most people use this format) - 20 rounds of:
5 pull-ups
10 push-ups
15 squats
Modifications:
Pull-ups can be swapped for ring rows or banded variations
Push-ups can be done on knees
Run/walk options encouraged
Post-workout: Stick around for free food samples from My Vision Nutrition @mvnprep !
All fitness levels are welcome, just show up and bring your grit. We hope to see you there!
Coach Steve @r3negadetraining is back with another form breakdown, this time covering the bird dog exercise.
The bird dog is one of the best movements for core stability, balance, and spinal control, but only when it’s done correctly. In this video, Coach Steve shows common mistakes to avoid and how to properly engage your core to get the most out of the movement.🫡
Action Heroes, are destroying your running!
You ever see an action hero run?
Most of the time their hands are in a ‘knife ‘ position & you see their arms crossing over their center line.
Problem:
Energy is inefficient because now energy is moving across and now forward.
And
Your shoulders are hurting because of the internal rotation.
THE FIX
It will feel unnatural at first, because you’re used to moving a certain way.
1. Jog slower and be intentional with arms going forward and back.
2. Bring shoulders away from ears: down and back.
3. Stay relaxed in your hands, shouldn’t be in a knife position.
Find this useful??
Save, share, Comment and tell your running friends, that they are doing it wrong lol
#neverconform
Reminder: Pilates HIIT is happening tomorrow morning!
Join us Tuesday, May 5th at 6:30 AM and say hello to Kate, our guest teacher covering for Lisa while she is away. 🙌 She’ll be leading class every Tuesday & Thursday through May 14th.
📅 Kate teaches: May 5th, 7th, 12th & 14th
📅 Lisa returns: May 19th at 6:30 AM
We can’t wait to sweat with you!
Today, Coach Steve from @r3negadetraining is breaking down one of the most misunderstood movements in the gym: the plank.
Holding a plank doesn’t automatically mean you’re building a strong core. If your hips are dropping, your back is arching, or you’re just hanging on for time, you’re missing the point.
A proper plank starts with a neutral spine and strong engagement through the transverse abdominis. That’s what creates real stability and carries over into everything else you do here at RMFLEX.
Watch the video to see the difference between going through the motions and actually training your core. 💪
Andy and Britt are back at RMFLEX with this week's @mvnprep meals! These meals are incredibly delicious and selling out fast, so be sure to grab yours!
Save with meal deals:
✔️ Single Meal - $13
✔️ 3 Meal Pack - $36 total at $12 per meal - Save $3
✔️ 5 Meal Pack - $57.50 total at $11.50 per meal - Save $7.50 - Best value
Join us on the turf every Monday at 6:30 AM for Hybrid training with Coach Britt at RMFLEX!
With HYROX coming to Denver this November, now’s the time to start building your engine. This 60-minute class is designed to improve endurance, strength, and overall work capacity through intervals, sled work, and total-body training using racks, kettlebells, SkiErg, rowers, and treadmills.
Whether you’re planning to compete or just want to train like an athlete, Britt’s hybrid approach will help you get there.💪
Knee pain, stops us from running a lot of@times .
This is why getting hip extension and NOT running our toes is so important.
When the glute turns off other muscles tune on, like the TFL.
That muscle will cause a lot of issues.
You may think it’s knee pain, but it’s stemming from your hip.
Don’t keep running on it.
Don’t use creams or drugs
Don’t use a patellar band.
Just roll out and turn on!
Guys have a good weekend! I’ll teach us HOW to turn it off on Monday!
Triple extension is the body’s method of propulsion .
What that means is your hip, knee and ankle have to all function properly by extending fully when running.
As a soccer player i have suffered when it goes wrong.
If your hip doesn’t work, hamstrings have to work harder or moving to much through quads, so@now you knees hurt.
If knees don’t extend, hips and ankles could be taking a beating.
If the ankles are not extending your big toe actually takes the brunt of it.
Things why mobility is super important and the stability of the joints…
Follow this account for more tips!
Never conform.
Stay rebellious.
