Mic'd Up Full Body Workout with John McPhee

About this video

McPhee demonstrates various strength and conditioning exercises including deadlifts, stationary bike sprints using Tabata intervals, and arm work focused on bicep and tricep development. He emphasizes proper form, progressive overload, and functional fitness while training alongside a partner and discussing the mental and physical demands of intense conditioning work.

Key takeaways

• McPhee teaches that proper deadlift form requires initiating movement with feet and hips, maintaining chest up and upper back engagement throughout the lift
• McPhee uses Tabata intervals (20 seconds work, 10 seconds rest) on stationary bikes as a conditioning tool and notes that leg fatigue during intense efforts can compromise breathing and recovery techniques
• McPhee recommends long isometric holds at the 50% point of bicep curls for tendon health, starting at 30 seconds and working up to one minute, performed four times per session

Episode details: published January 21, 2025 · 68.2K views · 13:51 long. Summary written by Self Growth Videos from the episode itself. McPhee’s service stories are his own accounts, attributed to him — not independently verified. His tactical and firearms instruction is his doctrine, presented as his teaching — not legal or safety advice from Self Growth Videos.

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