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Article: SEPTEMBER 2022 FWH 30-FOR-30


Run 1 mile.

Do 100 pull-ups.

Do 200 push-ups.

Do 300 squats.

Run 1 mile.

Could you do this workout?

Now… how about doing it for 365 days in a row?

I know —

Who in their right mind would undertake that challenge?

Dew Spicher.

That’s who.

Dew is an OG FWH Community member and ambassador

And he’s committed to completing this workout (called “Murph”) for 365 consecutive days.

He’s well into his journey and just completed day 92!

Murph is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

Fitness enthusiasts worldwide complete Murph on Memorial Day weekend each year,

Honoring the men and women of the armed forces who have sacrificed their lives in defense of our freedom.

Dew is maxing this out…

And I love that about him!

With his 365 days of Murph personal challenge, his goal is to raise awareness and support for our military and LEO communities —

Not just for ONE weekend of a year,

But EVERY DAY for an entire year.

The FWH HQ Team fully supports his goal,

And we’re so inspired by him —

That we scrapped our original plan for this month’s 30-for-30

And retooled it to bring even more awareness to what Dew is doing!

Without further a-Dew (see what I did there) —

The September 2022 FWH 30-for-30 Challenge is…

Complete this mini-Murph for 30 consecutive days:

Run 1/4 mile
Do 10 sit-ups
Do 10 push-ups
Do 10 squats
Run 1/4 mile

Follow Dew on his journey and learn how to support his featured veteran and LEO organizations here.

And remember!

Complete this month's 30-for-30 and receive a one-time 30% off code that never expires.

Simple. (But not easy!)

Here are 5 simple 30-for-30 ground rules:

Rule #1 If you miss a day, you're out of the challenge.

Rule #2 If you miss a day, you're out of the challenge.

Yes, Rule #2 reinforces Rule #1. (And I just went Fight Club on you.)

You're doing something (i.e., mini-Murph) for 30 consecutive days…

No exceptions.

If you get kicked out of the challenge for missing a day,

We suggest donating $30 to your favorite charity.

We support many veteran, youth, and animal rescue causes, so we'll suggest one if ya need it. :)

Rule #3 Modifying is OK… quitting is NOT.

Injured? Can’t run? Walk. Ruck. Crawl. 

Substitute if you must, but you must not quit.

Rule #4 Mark off your completed day on your FWH 30-for-30 Tracker and post it in your story/feed.

Peep our Instagram story right now to screenshot your FWH 30-for-30 Tracker. You can also download it here.

Rule #5 WHEN (not if) you complete the monthly challenge, DM us your completed Tracker, and we'll respond with your 30% off code.

Any questions? DM us!

Looking forward to crushing this month’s 30-for-30 with you!



You can use Dew’s ambassador code DEW4MURPH for 15% off the gear you see in his daily Instagram Reels. Dew is donating all proceeds to fantastic orgs like Homes For Our Troops, LT Michael Murphy Scholarship Foundation, Mission 22, Adopt A Cop, and Fit 4 Duty!

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