Memorial Day is almost here, and that means one thing at Capital City Fitness — it's Murph season.
In this episode, Coach Mike breaks down everything you need to know to tackle the legendary Memorial Day Murph workout, whether you're a seasoned athlete or stepping up to the challenge for the very first time.
The Murph — named in honor of Navy SEAL Lieutenant Michael Murphy, who gave his life in Afghanistan in 2005 — consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run to finish.
Capital City Fitness has been doing this workout as a community event for 15 years, and this episode brings all of that hard-earned experience straight to your ears.
Coach Mike covers:
What the Murph is and the powerful story behind why we do it
Nutrition strategies for the days leading up to and the morning of the workout
The 5/10/15 partitioning method — the smartest way to break up the reps and actually finish
Pacing tips so you don't burn out on the first mile run
Modifications for every fitness level — including band-assisted pull-ups, inverted rows, elevated push-ups, and the Half Murph option
The mental side of pushing through when your body wants to quit
Whether you're joining us at Capital City Fitness on Monday, May 25th or taking on the Murph on your own, this episode gives you a real game plan.
Ready to start your fitness journey? Visit CapitalCityFit.com to schedule your free consultation.
6 May 2026
I Sit All Day… Can I Still Get in Shape?
If you’ve got a desk job and feel like sitting all day is holding you back… you’re not alone and you’re not stuck.
In this episode, we break down the real reason progress can feel slow even when you’re working out.
One workout a day is great.. but it can’t fully offset long stretches of sitting and low movement.
The good news? You don’t need more intense workouts.. you need more intentional movement throughout your day.
We cover:
Why daily movement matters just as much as your workouts
How to use simple “movement snacks” to stay active (even on busy days)
Step goals that actually make a difference (without overcomplicating it)
How to reduce stiffness, tight hips, and “desk damage” from sitting
A realistic plan to build energy, feel better, and see progress
Bottom line: You can absolutely get in shape with a desk job.. you just need the right strategy outside the gym.
👉 Perfect for busy adults who want real results without overhauling their entire life.
Want to talk with a coach to get more help? Sign-up for your free No-Sweat Intro consultation today: https://capitalcityfit.com/consult (https://capitalcityfit.com/consult)
16 Apr 2026
The “Healthy Foods” That Are Slowing Your Fat Loss
Not all “healthy foods” help with fat loss—at least not the way you think.
In this episode, you’ll learn:
Which healthy foods are easiest to overeat
Why “eating clean” isn’t enough
How to structure your day for better results
Simple, sustainable fixes that don’t require starting over
If you’re tired of spinning your wheels, this one’s for you.
Need help with your fitness and nutrition?
Visit us at www.capitalcityfit.com and schedule a free consultation with a coach.
31 Mar 2026
Do You Want to Live Longer… or Live Better?
In this episode of the Healthy Living Lincoln Podcast, Coach Mike from Capital City Fitness breaks down why being “healthy” isn’t the same as performing at your best—and how decline in strength, energy, and fitness starts earlier than most people think.
You’ll learn about the concept of Peakspan (how long you stay near your best), why your habits matter more than your age, and the simple, proven strategies to stay strong, energized, and capable as you get older.
Plus, a simple 7-day challenge to help you start extending your Peakspan today.
👉 If you’re a busy adult who wants more energy, strength, and confidence—this episode is for you.
And if you live in Lincoln and want help building a plan that actually fits your life—and keeps you strong, energized, and capable as you age…
👉 Book a free consultation with us at Capital City Fitness & Performance: https://capitalcityfit.com/consult
20 Mar 2026
Spring Energy Reset: 5 Simple Habits to Feel Better Fast
Feeling low on energy after winter? You’re not alone. In this episode, Coach Mike breaks down five simple, practical habits to help you boost your energy, improve your sleep, and get back on track this spring—without extreme diets or long workouts.
From morning sunlight to better sleep and smarter movement, these small changes can make a big impact fast.
This week’s challenge: Get 10 minutes of morning sunlight every day for 7 days and feel the difference. ☀️
10 Mar 2026
Top Fitness Myths From Social Media
In this episode of the Healthy Living Lincoln Podcast, Mike—owner of Capital City Fitness in Lincoln, Nebraska—breaks down some of the biggest fitness myths spread on social media.
If you’ve ever wondered whether you really need hour-long workouts, extreme diets, or complicated exercises to get results, this episode will clear things up. Mike explains why simple, consistent habits like strength training, smart nutrition, and sustainable routines work far better than the flashy advice often seen online.
You’ll learn why shorter workouts can still be effective, why extreme dieting usually backfires, and why sticking to proven fundamentals leads to real progress.
If you’re a busy adult trying to lose fat, build muscle, and stay healthy without the confusion, this episode will help you focus on what actually works in the real world. 💪
9 Mar 2026
The 3 Biggest Fitness Mistakes Busy Adults Make
Getting in shape shouldn’t feel overwhelming—but for many busy adults, it does.
In this first episode of the Healthy Living Lincoln Podcast, Mike, owner of Capital City Fitness in Lincoln, Nebraska, breaks down the three biggest fitness mistakes adults in their late 30s, 40s, and 50s make when trying to lose fat, build muscle, and get healthier.
If you’ve ever started a fitness routine only to fall off track after a few weeks, this episode will help you understand why—and what actually works long term.
Mike shares practical advice from years of coaching busy professionals, parents, and adults who want to stay strong, lean, and active for life.
In this episode you’ll learn:
• Why trying to change everything overnight almost always fails • The real reason strength training matters more than endless cardio • Why waiting for motivation keeps people stuck • How simple, consistent habits lead to lasting results
You’ll also hear a real story from the gym about how adults in their 40s and 50s can transform their health by focusing on consistency instead of perfection.
Whether you're just getting started with fitness or trying to get back on track, this episode will give you a simple framework for building strength and improving your health in the real world.
If you live in Lincoln and want help building a sustainable fitness routine, learn more about training at Capital City Fitness.
And if you enjoyed this episode, share it with a friend who might benefit from it.
Thanks for listening to the Healthy Living Lincoln Podcast.
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