Murchú Movement

Murchú Movement 🔥 I help Busy Parents 35+ Rebuild Their Body, Reclaim Their Energy & Radiate an Aúra of Unstoppable Confidence in under 30min/day
📨 DM “aura” for Info

18/12/2025

Life isn’t slowing down anytime soon.

If anything life is getting faster.

And 2026 will be no different.

If you struggled to meet the demands on your time and energy in 2025… what will it be like after Christmas or in 3-6 months time?

Better or worse?

Att the end of the day… it’s not about your family, your work or what you’re building… it’s about yoú and your health which keeps the lights on.

At Murchú Movement we aren’t training you for tanned up photoshoots or transformation pics - we train for real, everyday life and the challenges it brings.

Chop wood & carry water.

That’s what you want to be able to do for yourself, your family and your work.

To do it without thinking because you are physically prepared for any challenge.

Before that… you have to challenges yourself to be better.

Because at the end of the day… it’s not about your family, your work or what you’re building… it’s about yoú and your health which keeps the lights on.

18/12/2025

The first battle everyday 😭

Win the morning - win the day! 🥇

DM “WIN” for my FREE Master the Morning Blueprint and get a head start on the day!

You don’t need a perfect diet.
You need a simple fuel structure you can repeat.Train better. Perform better. Recover bet...
16/12/2025

You don’t need a perfect diet.

You need a simple fuel structure you can repeat.

Train better. Perform better. Recover better.

If you want my 1-page pre-training fuel cheat sheet, comment FUEL 🔥

I will caveat this post with the confession that I have trained virtually the past 10 years at 6am without eating anything prior to early morning training bar a glass of water and some preworkout. I have run 20+ mile long runs on simply a bagel with peanut butter, banana and honey.

How? My hydration and fuelling is done in the main during the day, with regular healthy balanced meals and fluid intake.

Fuelling better helps for sure but Unless you’re an elite performer seeking marginal gains - in most cases fuel is not what’s keeping you back, but rather mistaking a lack of fuel or ‘electrolytes’ for a lack of mental strength and will power to simply get the work done.

Overtime you will evidently discover what best works for you through trial and error! But remain resilient mentally too and think mind over matter when you feel like quitting.

Get trialling, get training and don’t be afraid to get it wrong once in a while, because perfect doesn’t exist - but a better Ú does!

It’s beyond that work you’ve been avoiding!

Get after it and GET S**T DONE! 🤜🤛

Feargal 😎

13/12/2025

I’ve broken Down the Box Jump so anyone can unlock explosive leg power to improve burpees, squats, wall balls, running and overall agility!

Whether You’re just starting out, pushing for a Hyrox PB or training for then CrossFit Open - this reel and the effective scaling within will help improve your power!

Check it out and let me know what you think@in the comments! 🤜🤛

❤️ Like, Save & Share if you find it useful in your pursuit of of your fitness goals!

Haven’t got any fitness goals? DM to “Goals” if you need help reaching the next level in life & fitness !

Sleep duration is an independent variable, not an excuse. … let me explain.If you’re a parent then you know it true that...
09/12/2025

Sleep duration is an independent variable, not an excuse. … let me explain.

If you’re a parent then you know it true that when there 10 (or 3-5 in my case) in the bed and the little one said roll over - it’s usually daddy that gets chucked out! 😂

Getting up to go to the toilet, change nappies, do a feed, fix bedsheets 1mm out of place, sick kids rolling into your bed at any given time of night!

Everyone one is different but your everyday constants might be similar to mine… mind you my days don’t always go to this plan but stay with me…

5:30am - wake
6am - Gym.
7:30am - work start
9am -school run
9:30am school run
12:30pm - lunch/school run
2pm - school run
3pm -school run
5:30pm finish work
5:30-6:30pm - homework’s and prep dinner
6:30pm - dinner
7:00pm - TV time with family
7:30pm - kids bedtime
8pm - working on passion projects & side hustles
10:30pm - read 10 pages
11pm - sleep

The sun rises and the sun sets whether you get adequate sleep or not.

Everyday you have a choice:

- make moves & take steps closer to your dreams/goals
- do nothing and stand still while others move forward in your place

To try to improve sleep quality is about the best you can do…

- 30min of a book instead of phone before bed
- ⁠Going to bed at the same time.
- ⁠Getting up at the same time.

In reality - 6 hours of quality sleep is enough to get the job done. Or aim for 7.5 hrs or 9hrs considering 90min sleep cycles ⬇️

30min into sleep (max power nap duration for energy)
30min deep sleep
30min easing out of sleep

Plan your bedtime by working backward from your wake-up time as you don’t want to be awoken during a deep sleep state - nobody likes that.

If you need to wake up at 6:30 AM and want 7.5 hours of sleep, plan to fall asleep by 11:00 PM

Top up with a 20min nap during the day or bed earlier some nights.

It’s not ideal, but neither is life.

So just wake up - Do it now! Get after it And Get s**t Done!

The Murchú Movement staff do 2025 is in full swing! And it’s going to be a messy late-late one with the Late Late Toy sh...
05/12/2025

The Murchú Movement staff do 2025 is in full swing!

And it’s going to be a messy late-late one with the Late Late Toy show and a feed of snacks! 😋

The boss man has bought an Indian, bottle of wine and cheeseboard for senior management, and Pepsi Max and pop corn for the Design Team & Princess Support Dept.

For those that know me… this image won’t surprise you.

My family is at the heart of everything I do.

I built Murchú Movement with my family and yours in mind.

Our family are the people we spend most time with. And if the mood isn’t good in the hood… life generally tends to follow suit.

I get the corporate stress struggle because I was there for 10 years. Stressing and staying up late… carrying that weight back home. And it wasn’t a good place to be for me or them.

So when I said enough was enough, I took a year out from my engineering consulting job & started Murchú Movement - deciding to follow my passion for helping people like me improve their life and their health just as I did.

Spaces for our 12 Week Aúra Online January intake are open - and you get the rest of December FREE if you join up before December 12th.

So if you’ve already achieved an aura of success in your career and business - what’s stoping you from creating an Aúra of incredible health?

You can be the stronger, capable and confident parent you want your kids to see!

Let me show you how 🤜🤛

Feargal
Husband/ Father of 2 Boys & 1 Girl / CrossFit Level 2 Trainer / Structural Engineer / Small Business owner / Your Personal Performance Coach

DM me “Go” to start the conversation on your future health.

Nothing I love more than seeing my clients win each week.If you’re successful and driven in your career and business but...
03/12/2025

Nothing I love more than seeing my clients win each week.

If you’re successful and driven in your career and business but you haven’t registered a win in your health & fitness journey for a while…

Join the Movement now for our Aúra January intake and get December absolutely FREE to ease in gently or drop 4-10lbs before Christmas!🎄

Create a Better Ú with efficient and effective systems to achieve your health and fitness goals!

DM me “aura” for more info and to chat about whether you’re the right fit to build your Aúra of incredible health & fitness with Murchú Movement.

18/11/2025

Discipline is freedom.

Don’t be ruled by emotion.

Set the task and go complete it to the best of your ability.

17/11/2025

1% better everyday, will make you over x3 times better this time next year.

Just think about that…

As a parent you may look at your kid and think how fast they have grown.

They grow up - we grow old.

But what about your growth? How much have you grown in that time?

Maybe you’re growing your business, growing your career at the expense of your health or saying you’re putting your family first so don’t have time or energy.

The truth is you are main player in your business, in your career and in your family.

If the MVP (Most Valuable Parent) is sick or out of action how much do you lose financially and emotionally by putting yourself and others under more pressure than ever before?

You gotta volunteer that time now to improve your health just 1% per day… otherwise you’ll be forced to take the time when your heart disease, stroke, or some other disease or sickness takes you out of the game!

Prevention is better than cure so get to work on
✅ drinking more water - sip between 3-4L daily
✅ improve your diet - eat whole foods & less sugar
✅ move more - walk 10,000 steps per day
✅ strength train - push ups, pull ups, squats, sit-ups
✅ better sleep - 7-8hrs and no screen 30mins b4 bed
✅ manage stress - focus on your breathing for 5mins
✅ gratitude - wrote down 3 things you are grateful for in your life.

You have to be prepared to move that 1% closer in order for change to occur over time.

Drop me the number ‘1’ in the comments and I’ll send you across a simple daily checklist you can use to improve 1%!

Have a great week!

Feargal 😎 🤜🤛

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Magheralin
BT670UL

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Monday 6am - 7am
9:30am - 10:30am
Tuesday 6am - 2pm
Wednesday 6am - 2pm
Thursday 6am - 6pm
Friday 6am - 7am
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