The ‘Murph’ Challenge: Origins and Success Stories

by | May 9, 2024 | Active Living, Crossfit, Energy Pathways, Exercise, Health, Inspiration, Uncategorized

I. Introduction

“Doing physically hard things is an enormous life hack. Do hard things and the rest of life gets easier and you appreciate it all the more,”

― Michael Easter, The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self

Of the numerous Crossfit ‘Hero’ workouts, few are as challenging and legendary as the ‘Murph Challenge’ workout. Hero workouts are dedicated to honor a fallen soldier or first responder.

The story of how the Murph Challenge became the world’s most famous workout is a tale of people coming together to challenge their bodies and minds while remembering those who have sacrificed everything for their country.

In order to grind out hundreds of reps together, there is an air of camaraderie, team cohesion and strategy which has made the event hugely popular in the fitness community since its inception in 2005.

II. Origins of the ‘Murph’ Event

On June 28th, 2005 Lt. Michael P. Murphy and three other SEALs – Danny Dietz, Matthew Axelson and Marcus Luttrell were conducting a reconnaissance mission behind enemy lines, deep in the Hindu Kush mountains. The target was terrorist and guerilla leader Ahmad Shah, who had caused considerable trouble with American forces on the ground.

An unfortunate run in with hostile goat herders left the team with a very difficult decision – let the herders go and risk giving up their location to the Taliban, or kill them and risk being tried for murder in the USA under rules of engagement (ROE) directives. With a terribly uneasy feeling about it, the team decided to let them go. Soon the Seal team was taking fire from three sides by a force of over 50 anti-coalition militia. 

Wounded and nearly out of ammunition, Murphy deliberately and heroically moved into open gunfire to transmit a signal, requesting support for his team. Murphy was shot in the back, dropping his transmitter, but managed to pick it up to complete the call while still firing at the enemy. Tragically, the MH-47 Chinook helicopter sent to rescue the men was shot down before landing by a rocket propelled grenade, killing the eight additional SEALs and eight Army night stalkers aboard. Michael Murphy, Danny Dietz and Matthew Axelson all died on the mountain that day. Marcus Luttrell escaped and lived to tell his story in the bestselling book Lone Survivor: The Eyewitness Account of Operation Redwing and the Lost Heroes of SEAL Team 10.

 

III. Growth and Spread of the ‘Murph’ Workout

The story of how the Murph Challenge came to be a national event is part tragedy, part serendipity. Originally titled “Body Armor,” the workout was a favorite of Murphy. A brutal mix of calisthenics and endurance performed at full throttle, it called for running one mile, followed by 100 pull-ups, 200 push-ups, 300 squats plus another mile run, all while wearing body armor. Obviously not for the faint of heart, Murphy used it as a test of the combat readiness required of a Navy SEAL.

In 2007, Dr. Joshua Appel, M.D., now chief of emergency medicine for the Southern Arizona Veterans Administration Health Care System, was a medical resident in Albany, New York. After joining a local Crossfit gym, he heard about a hero workout of the day (WOD) called “Murph.” He wondered if it was the same Murph he knew of. 

Dr. Appel was the pararescue team leader that rescued Marcus Luttrell and recovered the bodies of Michael Murphy and Danny Dietz. Upon realizing that it was indeed the same Murph, he approached the owner of Crossfit Albany and suggested that they get people together on Memorial day with a shared goal of completing the workout and suffering in honor of those who have sacrificed everything.

With Dan Murphy’s permission (Michael’s father), Dr. Appel started a fundraiser where, for a small fee, all proceeds would go to military charities and the Lt. Michael P. Murphy Memorial Scholarship Foundation. Consequently, the Murph Challenge began to grow and spread by the thousands each year. 

Operation Red Wings was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began in October 2001. For his undaunted and selfless actions that led to the rescue of Marcus Luttrell and the bodies of his team, Lt. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27th, 2007.

IV. Physical and Mental Benefits of ‘Murph’ and Similar Challenges

While the Murph Challenge may seem like a daunting task that only exceptionally fit people can handle, it is meant to be accessible to everyone. Nine year olds to 90 year olds have completed their version of the Murph Challenge, meaning they chose what their version of “hard” is. 

The important thing is to honor Lt. Michael Murphy and the other service members who sacrificed their lives for us. It’s about remembering them while finding deep inner strength to push your physical and mental limits. 

The workout should be long and challenging for your current fitness level. The sense of accomplishment you will feel upon completion will help to build mental toughness, resilience and confidence.  Murph should test the limits of your cardiovascular endurance, strength and stamina.  While you are only competing with yourself, you will do so surrounded by a group of people with the same intentions, fostering a sense of camaraderie and support within your group.

V. Safety Considerations and Scaling Options

Dr. Appel likes to ask the question “What’s your Murph? You don’t have to be a Navy SEAL to do this workout. Sure, it helps, but you can scale it to suit any level. Can’t do pull-ups? Okay, do ring rows. Can’t run? Okay, row. Even if you’re in a wheelchair and 90 years old, we can create something for you.” 

When training for Murph, appropriate exercise selection and volume is something that should be strategically planned out. This not only helps reduce the likelihood of injury, but will give you the confidence you need to complete the challenge. Keep quality of movement in mind, and deploy hydration and recovery strategies throughout your training for the best experience and most efficient recovery.

VI. Importance of Variety in Fitness Programs

Besides the mental and physiological benefits of taking on a challenge such as Murph, there are numerous other benefits to your overall fitness and health outcomes. Once you commit to doing the workout, you have a clear physical test that needs to be prepared for. 

This clear objective will increase motivation and reduce boredom. Doing the challenge with a community of people may have the largest benefit to overall health.

VII. Testimonials and Success Stories

Here’s what some of our amazing members have to say about the transformative impact of these workout challenges on their long-term health and wellness.

David B. 

“My Murph journey started four years ago with modest goals.  A complete Murph seemed daunting so in year 1, I decided to do a “1/4” Murph – I didn’t know if that was actually a thing or not – but it seemed to be an achievable goal.  From that point, I decided to progress each year, doing a half-Murph in year two, and three-quarter Murph last year.  After that event, I felt sufficiently good to tackle a full Murph a few months later, on my birthday.  With great support from Jeff Samson helping me ramp up in the months leading up to the Murph, I now view the Murph as a good way to reset my overall fitness and endurance each year.”

Rachana P.

“I never in a million years would have signed up for a challenge like the Murph without Thom’s encouragement & confidence that I was physically capable.  I was nervous, but feeling the camaraderie when I walked into FIT made me realize that showing up & participating in any way I could was the only requirement!  The Murph supports an amazing cause & an hour of intense effort relative to the sacrifices of our troops feels small in comparison.  On a personal note, I believe challenges like the Murph, that test not only one’s physical endurance but also mental grit, are an important example of reaching beyond the waters you’re comfortable in. Challenges that move the goal-posts just beyond what I know I can achieve motivate me to keep pushing myself & and having a supportive community makes the journey a lot of fun!

Braden K. 

When I first heard about the Murph, my two immediate thoughts were 1) No way! and 2) Is that even possible?  After learning more about Lt. Michael P. Murphy, encouragement from Thom, and months of training, I decided to give it a try. Like many, my Murph journey has been an incremental one. The first year I recruited my kids so we could do a full Murph as a team, which is a very happy memory for all of us.  Then I moved to a half Murph and eventually a full Murph.  What started out as intimidating has become inspiring.  Each Memorial Day has been special surrounded by the wonderful FIT community in remembrance, support, and appreciation for those who have sacrificed all for our Country.  God bless Lt. Murphy, America, and FIT for promoting healthier, happier, and more meaningful lives.

VIII. Conclusion

The historical significance and growth of the Murph workout has reached epic levels since its inception. Celebrities Dwayne Johnson (The Rock), Chris Pratt and John Krasinksi have taken part, as well as Crossfit athletes and people from all around the world. Over a half-million tags on Instagram have been received using the popular #challengeaccepted, #murphchallenge and #murph. 

When people come together to honor those who have sacrificed everything for their country, something truly remarkable happens. People trade a moment of voluntary suffering for a piece of the courage, intrepid fighting spirit and inspirational devotion that Michael Murphy showed to his men. Doing challenging things makes us better humans, physically and mentally. Our overall health, fitness and mental resilience is fortified when we take on physical challenges such as Murph. 

We hope you will join us this year to honor Michael Murphy and have a whole lot of fun at the same time. We will have food and refreshments available for all.

What’s your Murph?

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Kristin Pampeyan

Trainer

Spirit Animal: Bumblebee

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Growing up, Kristin swam competitively and played competitive softball. Her journey to strength and conditioning started when she decided to not pursue sports within college.  Instead, she did strength and conditioning for a variety of collegiate athletes.  This led her to specialize in sports performance and eventually acquire her NSCA Certified Strength and Conditioning Coach certificate.
After moving back to the Bay Area, she’s worked with a variety of clients ranging from high school to over 80 years old. She’s found that her background transfers well to functional fitness as she aligns work done in the gym to daily activities enjoyed by her clients. Her training style emphasizes learning because she wants her clients to understand why each exercise is important to them and their goals.
Beyond the gym, Kristin is currently pursuing her Master’s in Exercise Physiology and in her free time enjoys exploring new places and activities.  Her favorite activities currently revolve around the circus arts particularly those in the air and those with fire!

What I love about FiT: That everyone is invested in the community whether it’s by hosting additional activities or sharing knowledge. It’s all to make each other better and help out the clients.

Favorite sports: Swimming and Softball

Dae-Von Bishop

Personal Trainer Spirit Animal: Wolf
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All the way from East Palo Alto, Dae-Von was an avid basketball player and fan since the age of 10. From Eastside College Prep to Sonoma State to Foothill where he received his AA in psychology. Dae-Von developed a passion for training and helping others stay active and healthy after a bad ankle sprain in high school that occurred during the basketball season. Dae-Von received training the following summer at The Riekes Center, leading him to have a healthy senior year season as well as making 2nd team all league.This is what inspired him to become a trainer and help other athletes stay in great shape. At 20 years old, Dae-Von’s personal training journey began at The Riekes Center, and he hasn’t looked back since.

Dae-Von holds certifications in personal training through NASM, archery, as well as speed and agility and weightlifting both through NSPA. He even will do some basketball skill development on the side for young hoopers. His goal is to help people stay as fit and active as possible with little to no complications. I love training groups of athletes in either middle or high school. Those age groups tend to be the best time for athletes to get faster and stronger, as well as they begin to understand movement patterns which allow them to perform at an elite level. There is also a natural competitive aspect of training in groups that pushes kids to go harder during drills.

In his free time, you can find Dae-Von shooting hoops, working out, playing video games, spending time with friends, trying new foods(as long as there is no avocado), or hanging out with his frenchie, Trouble.

What I love about FiT: The embodiment of teamwork that is displayed on a regular basis, as well as the encouragement to constantly get better as trainers. ​ Favorite sport: Basketball and Football
  • Personal Trainer (NASM)
  • Certified Speed and Agility Coach (National Sports Performance Association)
  • Certified Weightlifting Coach (National Sports Performance Association)
  • Archery Lvl. 2 (USA Archery)

Megan Justice

Trainer Spirit Animal: Grizzly Bear
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Megan grew up in the Sierras, enjoying all the activities found in the mountains as well as 11 years of basketball and 4 years varsity golf. After graduating high school, she studied Integrated Human Biology at Bastyr University and worked in physical therapy for 4 years following school while also getting her Master’s in Human Nutrition and Functional Medicine. After learning so much from her doctor counterpart in the PT practice, she decided to open her own business as a personal trainer and health coach. She loved helping clients and teaching them about all the fascinating intricacies within their own body. She values client education and holistic health and wellness, prioritizing the many facets of health with each of her clients.

When she isn’t kicking client’s butts in the gym, you can usually find her hanging out with her partner and two dogs Bubba and Moose. She enjoys hiking and backpacking, golf, yoga, weightlifting, and can always appreciate any televised sports.

 

Jon Angeles

Trainer Spirit Animal: Leopard
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Jon is from San Jose, CA and has always considered himself an athlete. After playing soccer at West Valley College he began working at Stanford University as a personal trainer.  Jon went on to pursue a Masters degree in Kinesiology, multiple certifications and now has over 7 years of experience. When it comes to his training philosophy, he likes taking a strength approach. In his experience, when clients focus on getting stronger and increasing muscle mass, other aspects of their fitness journey fall into place. Helping the general population find their confidence through this type of exercise is truly rewarding. Outside of the gym, he enjoys spending time with his wife and dog wherever that may be. He makes sure there’s always a travel vacation booked or being planned for the future.  
What I love about FiT: FiT’s philosophy around the 5 tenets of optimal health aligns well with my beliefs surrounding how best to care for my clients and myself.  When clients subscribe to FiT’s services, they are signing up for a training program that includes learning about how to live better for longer.  Who wouldn’t love that?

James Frederick

Trainer

Spirit Animal: Orca

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James Frederick is a Personal Trainer at FiT and certified through the National Academy of Sports Medicine. His top three strengths are relationship building, executing and strategic thinking. In order to be of better service to his family, peers and clients James believes self love is the quickest way to lead a more enjoyable and productive life.
 
James has a diverse background of skills and attended the prestigious Berklee College of Music in Boston. He has been an educator in the specialty coffee industry, practiced applied stretching theory at Stretch Lab, and as a personal trainer, he has helped people of many different backgrounds improve their quality of life through strength training and behavior change.
 
Residing in the Bay Area for over 20 years, James currently lives in Campbell with his wife and son. In his free time he enjoys cooking, reading, playing guitar, kettlebell training and going for walks with his family and dog Ziggy.

 

 
What I love about FiT: FiTs health hierarchy provides a holistic and scientifically founded model unlike any I have seen in the fitness industry. People don’t just need workouts to stay healthy, they need solutions to modern day problems. I feel like FiT provides the framework to bring about long term positive change in its members. The staff is amazing and I love the opportunities for continuing education.

 

  • Dynamic Variable Resistance Training (DVRT) Level 1 Certification
  • Certificate in Nutrition (FAB Academy)
  • Certificate in Applied Stretching Theory and Practice (FTP)
  • NASM-CPT

Jake Verhulp

Trainer Spirit Animal: Spider Monkey
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Born and raised in the Bay Area, Jake played baseball at Gunn High School and in college until a series of rotator cuff injuries abruptly ended his playing career. Inspired to help others avoid similar outcomes and help people perform at their best, Jake went on to pursue and attain a B.S in Health & Human Sciences from Loyola Marymount University. With experience in both the physical therapy and personal training settings, Jake brings a unique perspective and a passion for integrating the principles of injury prevention and human performance. His goal is to help each client unlock their body’s potential with immense value placed their individual goals. When Jake is not training or researching, he enjoys watching baseball, snowboarding and spending time with his dog, Barney.
What I love about FiT: It is a combination of great, passionate minds and an amazing community feel. Favorite sports: Baseball, Basketball, MMA

Hannah Golden

Trainer Spirit Animal: Phoenix
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Hannah has been working as a trainer since 2015.  She has a masters degree in Sport and Exercise Science, is certified through both NASM (National Academy of Sports Medicine) and the NATA (National Athletic Trainers Association).  Hannah has extensive experience in corrective exercise and rehabilitation having spent the better part of 5 years working within collegiate athletics. Helping clients correct movement dysfunctions and optimize how their bodies move enabling them to lead healthier lives is where Hannah leverages her expertise.  She is also a BIRTHFIT coach who supports women through the motherhood transition with education, support and fitness training. In her free time, Hannah enjoys hiking around the bay area, visiting with family, and hanging with her two cats Simba and Nala.
What I love about FiT: I love the community that FiT provides and how quick it takes to feel right at home. Favorite sports: Cheerleading

Serena Earwicker

Operations Manager

Spirit Animal: Owl

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Serena manages the day-to-day operations at FIT. If you need help with something apart from training, she is the one to get it done.

Outside of FIT you will find Serena hiking, biking and playing at the beach with her family.

What I love about FiT: FiT is welcoming and supportive to all. It feels like a hug, a sweaty one. Haha

Favorite sports: Anything I get to see live! Love the energy.

Tracey Downing

Owner

Spirit Animal: Owl

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Tracey Downing has dedicated her life’s journey to empowering individuals to discover newfound confidence in their physical abilities and take command of their long-term well-being. Together with her husband, Thom, she established FiT, a health promotion company, in 2000, impacting numerous lives by guiding them towards positive lifestyle shifts and instilling the importance of prioritizing their health.

Her academic journey at the University of Michigan, where she graduated with a degree in Kinesiology, was complemented by a vibrant period of exploration. Tracey’s adventures took her across the globe to live in places like New Zealand, Ireland, and Scotland. These enriching experiences allowed her to indulge her passion for travel while simultaneously nurturing her professional growth, with roles in clinical and professional sports settings.

Beyond her entrepreneurial pursuits, Tracey treasures her role as a mother to two wonderful children. Outside of her business endeavors, she has completed an Ironman Triathlete, a testament to her unwavering determination, had the incredible honor of being an Olympic Torch Bearer for the Salt Lake City Olympics, and is a 20 year survivor of breast cancer.

In Tracey’s world, fostering physical wellness is not just a profession; it’s a lifelong vocation driven by a genuine desire to inspire and uplift others on their unique journeys toward lasting health and vitality.



What I love about FiT: Seeing people change: doing more than they thought they could, learning more than they thought they would, and showing up to make themselves better.

Favorite sports: Playing tennis and watching anything my kids are playing

Brett Lando

Physical Therapist

Spirit Animal: Cheetah

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Brett grew up in San Francisco and attended St. Ignatius College Preparatory where he ran cross-country and track and field. After graduating from high school, he attended the University of California, Irvine where he earned his Bachelor’s degree in Biology. While at UC Irvine he competed on the cycling team in road and cyclo-cross races and helped manage the campus bike shop.

Brett graduated with his Doctorate of Physical Therapy from the University of California San Francisco/San Francisco State University. He is a graduate of Agile’s yearlong Orthopedic Residency, is a Board Certified Orthopedic Clinical Specialist and most recently completed a yearlong Fellowship in sports and manual therapy.

In his free time, Brett enjoys road cycling, the occasional triathlon, alpine skiing, surfing, backpacking, traveling and cooking with his wife.

What I love about FiT: The TEAM, Learning new exercises from the trainers, and a variety of fun, innovative exercise equipment.

Favorite sports: Cycling, Skiing, Surfing

 

  • Doctor of Physical Therapy
  • Board- Certified Clinical Specialist in Orthopaedic Physical Therapy
  • Fellow of the American Academy of Orthopaedic Manual Physical Therapists

Kendra Wagers

Massage Therapist

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Kendra Wagers has been a Massage Therapist since 2001. A native to California, she began her massage career in the Central valley working with various injury and chronic pain methods under experienced Chiropractors and physical therapists. In 2003 she relocated to Las Vegas, NV to attend the Nevada School of Massage Therapy’s accredited massage program which led to obtaining her National certification from NCBTMB. For over 13 years she worked as a licensed massage therapist in Nevada, including employment at top rated Spas on the Las Vegas strip. Receiving training in various modalities over the years including; Hawaiian Lomilomi, Thai, Sports and Shiatsu. In January of 2017 Kendra decided to return to California and is currently enrolled in the Traditional Chinese Medicine program at Five Branches University, furthering her education on overall health and wellness. With more than 17 years of experience and over 1500 hours in training Kendra has been able to hone in on her passion for healing while combining multiple techniques to provide a personalized and detailed massage to every guest. Her serene approach combined with her roots in structural techniques, offers harmony, balance, and ease to injuries or everyday stresses.

CA State Massage License #73011

Katie Deangelis

Personal Trainer Strength and Wellness Coach Spirit Animal: Hummingbird
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Originally from the Bay Area, Katie graduated from Chico State University with a Bachelors in both Exercise Physiology and Nutrition with an emphasis in Sports. While observing strength coaches during her internship at Norcal Strength and Conditioning, she became fascinated with the human body and its biomechanics. Shortly after her first year in college, Katie found that excelling her knowledge in both the foundations of functional movement and nutrition was essential in order for her to pursue her career in preventative health care. Katie enjoys training each client individually tailored to their goals and intentions by incorporating multiple training styles, thoughtful programming and relating exercise to their interests and daily lifestyle. Her mission is to help clients feel physically and emotionally powerful, strong, and pain-free by using an extensive and realistic approach to intentional movement, intuitive eating, and to encourage behavioral change rooted in nourishment for the brain, body, and soul.
What I love about FiT: FiT embodies a comprehensive approach to fitness and overall health so that you can not only envision but become the best version of you. Our priority isn’t just about what you can accomplish inside the gym, it’s about training for the life you visualize living. It’s about showing up as the healthiest, strongest, and most powerful version of you. At FiT, we don’t just workout, we train because we see the athlete in everybody. Favorite sports: Functional bodybuilding, weightlifting, swimming, boxing, biking, and volleyball  

  • American Council on Exercise
  • Crossfit Level One
  • NSCA Certified Strength and Conditioning Specialist, In Progress
  • Precision Nutrition Level 1 Certified, In Progress

Kevin Martin

Strength and Wellness Coach

Personal Trainer

Certified Strength and Conditioning Specialist

OPEX CCP

Spirit Animal: The Lorax

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Kevin graduated from Trinity University in San Antonio, TX with a B.S. in Business Administration with a focus in marketing. As a student, Kevin was a five-time conference champion in the 1-meter and 3-meter springboard diving events. He is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association.

He has a particular passion for rehabilitation and improving overall functional status. He enjoys identifying and correcting areas of the body that are not operating at their full potential so that everyone can live life to the fullest!
Kevin has completed a full ironman, multiple 70.3 triathlons, 2 full marathons, as well as several shorter distance triathlons and road races. In addition to triathlon, he has a background in gymnastics, swimming, diving, and volleyball. He enjoys helping everyone find the athlete within themselves and find a love for movement and exercise.

When Kevin isn’t training at FiT or exercising, he enjoys cooking, surfing, hiking, and spending time with his wife and dog. He especially loves being a father his young daughter Mayley.

What I love about FiT: Community, Hard work, Supportive, Fun

Favorite sport: Volleyball, Surfing, Diving, Running, Cycling, Swimming (triathlon), Weight lifting. I love watching all sports.

Tyler Pinkney

Trainer Spirit Animal: Dragon
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Tyler has had a passion for fitness and competition since he was a young boy. As he grew, his passion and competitiveness grew big enough to help him win multiple achievements as a Division I student-athlete at the University of Oregon. After his collegiate career concluded, he knew he wanted to stay connected to the fitness world leading him to pursue his Masters of Education in Coaching, Sport, Recreation, and Fitness Administration from Angelo State University. Tyler has worked for multiple universities helping athletes achieve success during their collegiate careers. Now he is excited to put his expertise to work for FiT’s clients and use his knowledge and expertise to help them reach their goals.
What I love about FiT: The people I work with and the opportunity for knowledge. Favorite sports: UFC, Boxing, Soccer, and Track  

  • 4 years of collegiate coaching experience
  • Former Division I Athlete
  • Assisted multiple athletes to the professional level
  • Certified Strength and Conditioning Specialist, National Strength and
  • Conditioning Association
  • Basic Olympic Lifting Certification, Totten Training Systems
  • Bachelors of Science in Psychology
  • Masters of Education in Coaching, Sport, Recreation, and Fitness
  • Administration

Juliana Oliveira

Trainer

Spirit Animal: Dolphin

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Helping people to achieve a healthy and balanced lifestyle is Juliana’s passion. Originally from Brazil, Juliana grew up playing different sports such as swimming, volleyball, and surfing. She has always had a passion for exercise.After moving to the US, she decided to turn her passion into a career and obtained her personal training certification. Juliana believes with hard work and determination anyone can achieve their goals.In her free time, she enjoys swimming, working out, hiking, cooking, and spending time with family and friends.

What I love about FiT: I love the schedule flexibility.

Favorite sports: Snorkeling and swimming

Angelo de la Cruz

Orthopedic Massage Therapist & Personal Trainer

Spirit Animal: Wolf-bear-dragon-unicorn beast

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While studying biological sciences at Cal Poly SLO, it became clear that my health was suffering. I was always tired, I couldn’t sleep well, I had digestive issues, and my emotions would swing dramatically at times. The realization came that in order for me to enjoy life to its fullest, I had to get serious about improving the quality of my health.

Since then, I’ve studied with doctors, physical therapists, clinical nutritionists, physical trainers, bodyworkers, and top innovators in the field of health & wellness. Instead of chasing the symptoms of illness, the most effective approaches to well-being are those that work to eliminate things that degrade health AND instill lifestyle habits that allow the natural environment of our bodies and mind to operate as efficiently as possible. In this way, we can be lead lives with less pain & sickness.
My work aims to use the technology of the body to help you live a more vibrant & productive life.

Some of the things I have fun doing are Olympic Weightlifting, breakdancing, parkour & free-running, snowboarding, creating electronic music, digital art photography/ videography, competing in American Ninja Warrior (My competition run is here) & learning about quantum physics.

What I love about FiT: Uplifting, motivating, supportive

Favorite sport: Martial Arts, ninja warrior obstacle courses, break dancing

  • Former Life Science Support Scientist at NASA Ames Research Center
  • Certified High Performance Coach
  • 2nd Degree Black Belt in Taekwondo
  • CrossFit – Level 1 Certification
  • USA Weightlifting Club Coach Certification
  • Intrinsic Coach Certification – Life & Health Coaching
  • BS Anatomy & Physiology
  • American Massage Therapy Association – Professional Member
  • Nationally Certified in Therapeutic Massage & Bodywork
  • Certified Hendrickson Method Instructor
  • Primal Reflex Release Instructor
  • Certified Massage Therapist
  • Certified Functional Diagnostic Nutrition Practitioner

Shaun Conness

Trainer Spirit Animal: Australian Shepherd
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Shaun graduated from the University of Wisconsin-Madison with a B.S. in recreational resources. Shaun is a Certified Medical Exercise Specialist with the American Academy of Health, Fitness, and Rehabilitation. Member NSCA. He is a C.H.E.K. practioner level one and a C.H.E.K. Certified Golf Biomechanic. He is a Titlist Performance Certified Golf Fitness Instructor (TPI CGFI). Shaun has also completed the BacktoGolf program in Carmel, CA. Through these courses and application, Shaun has gained extensive knowledge about the mechanics and flexibility demands of the golf swing, as well as the strength and conditioning needed to optimize one’s golf potential. Shaun has trained athletes from senior Olympic Sprinters to PGA and LPGA golfers over his career. He has worked in the home, large gym, and private studio settings. Shaun prides himself on having a strong work ethic, being positive, and enjoying life. You have to have fun.
What I love about FiT: The culture, the environment, and the team. Favorite sport: College football and basketball, pull ups  

  • USAW Club Coach
  • NASM Certified Trainer
  • TPI Golf Fitness Instructor
  • CHEK Practitioner Level 1
  • CHEK Certified Golf Biomechanics Specialist

Jennifer Mulry

Personal Trainer

Spirit Animal: Bear

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Jen graduated from the University of Wisconsin-Madison with a B.S in Psychology in 2005.  She is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association, a USA Weightlifting Club Coach, and is ACSM Special Populations Certified.  In October 2006, Jen started FITBuddies, a training group for individuals with autism and Down syndrome.  In 2011, Jen founded BuddiesInAction to expand FiTBuddies programs.  BuddiesInACTION now offers 1:1 training, group classes, virtual training and health & wellness consulting services for individuals of all abilities.Jen’s passion is teaching individuals to not only move properly but also learn to enjoy movement.  She enjoys teaching other professionals how to work with the special needs population and loves the creativity of building unique programs that fit every individual’s needs.Outside of FiT, Jen spends most of her time chasing after her twins. She enjoys long walks with her duo, hiking, reading, uninterrupted dinners with her husband and is always looking forward to the next east coast visit with family.

What I love about FiT: I love the family atmosphere at FiT and the collective effort to all be the healthiest version of ourselves.

Favorite Sport(s): Basketball & Swimming

Jeff Samson

Trainer
Martial Arts Trainer
Assisted Stretch Practitioner

Spirit Animal: Blue Whale

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Jeff has been working with clients in the Bay Area since 2007 and performs personal training, martial arts instruction, and assisted stretching to youth, working adults and retired seniors. Most of his youth was spent as an unathletic chubby kid who found various ways of getting into trouble. It wasn’t till he was a young adult that he began to study fitness, train himself and learn martial arts. He entered and won a fitness transformation competition in 2006 which changed his life forever. The personal training he received and positive changes he saw from the competition inspired him to teach others. Jeff went back to school and earned his Fitness Specialist certification through the Wellness and Human Performance Department of Mission College and has held certifications in Circular Strength Training, USAW Olympic Weightlifting, and Bioforce Conditioning Coach. He currently holds a BA in Humanities from The New College of California, is a Life Stretch Instructor through the Stretch to Win Institute and certified FST (Fascial Stretch Therapy) practicioner. Jeff is a longtime local having lived in California all his life from San Diego to the Bay Area. When he’s not training clients or learning new things about health and fitness he enjoys trying new restaurants, sipping specialty coffee, whiskey tasting, looking for whales in the sea and taking road trips.

What I love about FiT: Great space, staff, clients, ability to pursue my passions

Favorite sport: Jiujitsu