The Highly Effective Man
Welcome to "The Highly Effective Man", where we focus on helping busy men unlock their full potential through mindset, fitness, and nutrition. Hosted by a 13-year Navy SEAL veteran, former college football player, firefighter, life and fitness coach, and competitive jiu-jitsu athlete, this podcast delivers no-nonsense strategies for men looking to excel in all areas of life.
Whether you’re balancing work, family, or just looking to break through your fitness plateaus, each episode provides practical, actionable advice to build self-discipline, master your health, and achieve success. From personalized workout plans to overcoming mental barriers, we dive deep into what it takes to become the best version of yourself—mentally, physically, and emotionally.
Get ready to tap into the mindset of high performers and take your health journey to the next level. Stay strong, stay focused, and become the highly effective man you were meant to be.
The Highly Effective Man
Memorial Day: Honor Through Effort – The Story Behind Murph
This episode is not about workouts—it’s about warriors.
Memorial Day is more than a long weekend. It’s a time to honor the men who gave everything for our freedom. In this episode, I share a personal story about Navy SEALs Michael Murphy and Danny Dietz—brothers I knew, trained with, and lost.
You’ll learn the meaning behind the infamous Murph workout and why it's become a powerful way to pay tribute to the fallen. This is not just about physical effort. It’s about digging deep, pushing through pain, and giving your all—because they did.
Inside my Highly Effective Man Inner Circle, we’re taking on Murph this Saturday—not for time, but for purpose.
If you’ve ever needed a reason to push harder, train with heart, or remember what matters most, this is the episode.
Make it count. For them. For us.
Resources:
- Book: Lone Survivor by Marcus Luttrell
- Workout: Murph – 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run (vest optional)
- Join the Inner Circle: [insert your link]
Connect with JP:
Instagram | YouTube | Discovery Call
Welcome to the Highly Effective man podcast hosted by former Navy SEAL turned life and fitness coach. I'm your host, jp Bolwan. This podcast is your resource for unlocking the healthiest, most productive and highly effective man within you. Let's go what's up, guys? Welcome back to the Highly Effective man. This episode is going to be different. It's not going to be about tactics and it's not going to be about habits. Today, with it being Memorial Day, it's about honor, it's about sacrifice and it's about doing something hard for somebody who can't.
Speaker 1:Memorial Day isn't just another long weekend. It's a day that brings up a lot of emotions, and not just for me but many others who've worn the uniform. I've lost brothers, some in combat and some after the war ended, all of them warriors, all of them heroes. One of the names I carry with me every year is Danny Dietz. He was a close friend of mine. He actually met his wife at a house party that we were having in Virginia Beach back in the day, but Danny was on that mission in Afghanistan with Navy SEAL Lieutenant Michael Murphy and two other guys. Their position was compromised, they were surrounded and they had to fight like hell to the very end. Only one man made it out and that's Marcus Luttrell. And you might have read the book or seen the movie Lone Survivor, but this story it's not fiction, it's not fucking Hollywood, it's real. I knew those guys and I trained with them, I laughed with them, I knew the guys that were going after them to try and help rescue them and got shot down. And now I remember them.
Speaker 1:There's a workout that many people do on Memorial Day called Murph. It's named after Lieutenant Michael Murphy, who was posthumously awarded the Medal of Honor for his bravery. The workout is one mile run, 100 pull-ups, 200 push-ups, 300 air squats and then another mile. And if you wanted to take it to another level, you can do it with a 20-pound vest, because that's to simulate carrying your body armor. And this isn't about PRs, it's not about impressing anyone, it's just about remembering. It's about honoring warriors who never come home and by doing something difficult, something that demands effort, grit and heart, because they gave everything.
Speaker 1:Inside my coaching group, the Highly Effective Men Inner Circle, we're taking on Murph together this Saturday, not to check a box, but to stand side by side in spirit and give everything we got. We're not just chasing numbers, we're chasing meaning, we're pushing through the pain together to pay tribute to the ones who can't. And you don't have to be a Navy SEAL to do MRF. You don't even have to finish it unbroken. But if you're a man of principle and you believe in honoring those who made the ultimate sacrifice, then you give it your all. That's the only requirement. You show up, you put in the work and when your legs and your lungs are screaming, you remember this pain is nothing compared to what those guys endured.
Speaker 1:Murph isn't just a workout. It's a reminder that you're still breathing to work out. It's a reminder that you're still breathing, you're still walking and you're still capable. So use that gift. Be the kind of man who honors the fallen not just with words, but with effort, because effort is the one thing we can control, and today we give it freely in memory of those who gave it all. So get your fucking shoes on, grab your vest if you got one and hit the ground. Every rep, every step, every drop of sweat. Make it count For Murph, for Danny, for all the warriors who never made it back. They carried the weight.
Speaker 1:Now it's our turn. If this episode moved, you share it with a brother who needs to hear it, and if you're doing Murph today or sometime this week with your crew. Tag me on Instagram at TheHighlyEive man. I want to see it. Let's honor the fallen the way they would have wanted with everything we've got. Stay strong, live effective and never forget. Until next time. This is JP out. Thank you for listening to the Highly Effective man podcast. If you enjoyed or learned something on this episode, do me a favor and share this with somebody who you think needs to hear it. And one last thing if you want to work with me as your coach to help you get fit, be more productive and, in general, just be the most effective version of yourself, head over to my site, higherlevelcoachingco. Once again, that's higherlevelcoachingco. Once again, that's higherlevelcoachingco. And schedule a call with me there. Thank you again. Let's go.