Killian Murphy - Physique By Design

📈The FIT365 performance system goes far beyond the gym.

Most people think getting fit is about what happens inside the gym.

It’s not.

The hour you spend training is only a fraction of your whole lifestyle equation.

The other 23 hours determine the physique you build, the energy you have and the life you’re able to live.

That’s why the FIT365 Performance System isn’t just a training programme.

It’s a lifestyle.

A lifestyle that allows you to look good, feel good and perform at your best, all year round.

It means having the confidence to walk into a room feeling good in your own skin.

The confidence to book the holiday without spending the previous eight weeks crash dieting.

The confidence to enter a Hyrox, a marathon or any challenge knowing your body is ready.

The confidence to take your top off at the beach or around the pool because you have earned it through consistency.. not last ditch desperation.

Those things are never the goal.

They are the by products of how you choose to live.

Because when your lifestyle is built around training with purpose, fuelling your body properly, recovering well and staying consistent then you never have to panic.

You never have to “get back on track”.

You never have to squeeze 12 months of work into 12 weeks.

You stay ready.

Most people spend their lives chasing fitness.

They diet before holidays.

They train harder before race day.

But it doesn’t have to be this way.

You don’t have to be constantly preparing for life instead of living it.

You can stay ready by holding yourself to higher standards so you are always fit enough for any challenge.

Healthy enough to perform every day.

Confident enough to enjoy every moment when social events or holidays come up.

That’s what the FIT365 Performance System is about.

Build.

Elevate.

Sustain.

Because the goal isn’t to get in shape for life.

It’s to build a life where you’re always in shape.

The FIT365 Performance System is about building a lifestyle where being fit, healthy and strong becomes your normal.

If you are always “getting back on plan” you are building zero consistency.

Drop me a DM and let’s chat about the FIT365 performance system. 🫡

📈 This is an important one and a conversation I had with Rich Gozdecki this morning.

This is a lesson I learnt the hard way last year when performance fell off a cliff!

Do Feeling like you are flying months before your Hyrox race season begins?

Good.

But don’t make the mistake of thinking you need to keep pushing harder from here in your off season.

If you are already setting PBs, feeling fit and every session is clicking, it can be tempting to keep your foot on the gas.

That’s often when people peak too early.

Performance isn’t something you can hold indefinitely.

There are only so many weeks your body can tolerate being at its absolute best before fatigue starts creeping in.

Instead this might be a better approach you can incorporate.

👉🏻 Keep the main thing the main thing.

Don’t start adding extra sessions because you’re feeling good.

👉🏻 Take a deload when it’s planned, not when your body forces one.

I took one last week and this week I feel great!

👉🏻 Shift your focus from chasing fitness to maintaining it.

👉🏻 Build your strength and improve the small details that don’t leave you exhausted.

👉🏻 Trust the process if your following programming from a coach.

You don’t need to prove your fitness every weekend with another race sim!

The goal isn’t to be the fittest athlete in July / August / September.

It’s to be the fittest athlete on your start line whenever your planned A races come up.

The athletes who race well aren’t always the ones who got fit the earliest.

They’re the ones who managed their fitness best.

Remember you are training to improve race day performance… so make sure you get to the start line fresh and ready! 🫡

📈 Huge progress from sammy.everett over the last few months on the Hyrox365 programming.

Here’s what Sammy said about his recent programming block:

“Overall my training has been really positive.

I’m happy with where I’m at and looking forward to the build up to Gdańsk in October.”

Upper Body: Strength is climbing every week and the numbers keep improving.

Wednesday HTC session: Never gets any easier… but that’s exactly why I love it.

The competition pushes me every session but I feel like the sessions programmed are really paying off here.

Leg Day: Split squats, lunges and plyometrics have been brutal but they’re paying off.

Feeling stronger and more athletic than ever.

Intervals: Tough in a gym with no air conditioning, but getting the work done regardless and my running has improved massively.

Hyrox specific: Hard sessions that continue to build confidence heading towards race day”.

Consistency.

Effort.

And progress for Sammy through every programming block and I love seeing it.

That’s what FIT365 is built on.

Consistent effort so you start ready to race!

Hyrox365 is monthly rolling Hyrox programming and offers everything you need to improve performance for race days!

If you are interested in quality cost effective programming then drop me a DM and we can chat about getting you set up on Hyrox365. 🫡

❌ Most Hyrox athletes get this wrong.

They finish their rave season and then spend the entire off season doing more Hyrox.

More Hyrox type circuits.

More intervals.

More suffering.

Building more unrccesary fatigue.

If you are in your Hyrox off season, your priority should be getting stronger.

This is the one time of year where you can step away from constantly chasing race fitness and build the qualities that actually make you a stronger, more robust athlete.

Build muscle.

Increase force production.

Fix weaknesses.

Improve movement quality.

Bulletproof your body from in season injuries.

Build the chassis before you redline the engine.

Race season is for expressing your fitness.

Off season is for building the body that’s capable of producing it.

The athletes who make the biggest jumps next season aren’t the ones who stayed race fit all year.

They will be the ones who spent the off season becoming stronger, more resilient and harder to break next season.

Get brutally strong now.

And come September, paired with rave sharpness, you will be a completely different athlete. 🫡

🇹🇷 The best week of precious memories made in Turkey with my gorgeous girls.

I am a big believer in kids won’t remember all the sh*t you bought them (even though Sienna has assaulted my bank account this week!!).. but they will always remember all the holidays, all the memories and all the time spent together.

Yes the tripod got absolutely rinsed this week (single dad problems). 😂

But they will always look back at these pics and say remember the laugh we had around the pool, all the ice creams, all the places we have been together.. and that makes me happy.

Time is the one thing you never get back, so I am making the most of it while the girls are still young enough to want me around!!

Feeling incredibly blessed to have this time with my girls. ❤️

👉🏻 There is value in time off training.

We all want to perform at a higher level right?

Run faster.

Lift heavier.

Recover better.

Rinse and repeat so performance improves.

But here’s the reality that none of us wa bro hear.

More training doesn’t always mean more progress or improved performance.

Overtraining can quickly turn into burnout.

Let’s be honest for most of not all of us taking time off training is really hard.

Most of us love training.

We love the routine.

We love how it makes us feel.

But if you keep piling fatigue on top of fatigue, your body eventually starts pushing back.

Performance drops.

Recovery slows.

Motivation disappears.

Everything starts to feel harder than it should.

We have all been there.

I have just taken a full week completely off any form of training.

And honestly my body needed it.

For the first time I had zero guilt.

No stress or anxiousness around not training.

Just proper recovery and downtime.

And guess what?

Now I’m ready to go hard again.

That’s the point.

Recovery isn’t weakness.

Recovery is part of the plan.

The athletes who perform when it’s really needed aren’t the ones who train the most.

They are the ones who know when to push and when to back off.

It’s definately a skill I am only starting to develop and utilise.

Sometimes taking a step back is exactly what allows you to take two steps forward.

Train hard.

Recover properly.

Take time off when needed.

Come back stronger.

Your body will thank you for it and performance will improve I guarantee it!

Within the FIT365 The Performance System this is something you follow as part of the plan.

Rested athletes perform when the time is right. 📈