One hour comprehensive movement assessment.
$150.00
$150 per one-hour session: Comprehensive movement assessment based on my book, Dynamic Flexibility: Train Your Body to Move. Your assessment will detect area's of challenged mobility that may lead to injury, will aid in building your program to meet your goals and support your activities of daily living. Book is included with the assessment.
Recovery Zone Class: October, November, December 2026
$260.00
Recovery Zone
Ride ◆ Nidra ◆ Repeat
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Three Pillars. One Class.
1. Joint Mobility — Full Range for Every Joint
We move through every major joint in the body — fingers to toes — exploring the full range of motion that each joint is designed to have. Not just the ranges we use every day, but the complete arc of motion that keeps joints healthy, reduces pain, and builds the kind of suppleness that makes everything else in life easier. This is not stretching. This is your joints being reminded of what they are capable of.
2. Core Stability — Power Transfer, Not Power Absorption
A strong core does not just mean a flat stomach. It means a stable center that transfers power through your body instead of absorbing and losing it. We train the core to stabilize — to hold, to resist, to support — so that every movement you make, in the gym and in life, becomes more efficient and more protected. This is functional core work that changes how your body performs.
3. Yoga Nidra — The Practice of Conscious Recovery
Yoga Nidra is a guided meditation practice that leads you into a state between waking and sleep — a state of profound rest where the nervous system resets, stress dissolves, and the body does its deepest healing. Sometimes called non-sleep deep rest, Yoga Nidra has been shown to reduce anxiety, improve sleep quality, and accelerate physical recovery. We close every Recovery Zone class here — because the work you do matters, and so does the rest that follows it.
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What to Expect
Each Recovery Zone class runs approximately 60 minutes. You will spend time on the mat moving through joint mobility and core stability work, and then transition into a guided Yoga Nidra session. No prior yoga experience is required. No special equipment. Just a mat, comfortable clothing, and the willingness to show up for yourself.
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Ride ◆ Nidra ◆ Repeat
The link below will permanently register you for the class. I hope:)
https://us06web.zoom.us/meeting/register/WB1fxc0cSwKsH23FArercg
In-Studio and Virtual Personal Training & Yoga Instruction
$1,000.00
$1,000 for ten sessions 10 one hourly weekly sessions in-studio, shaped into a progressively challenging program with tailored exercise plans sent to you via email so that you can make progress in between your sessions. Going away? Take me on the road while using your virtual training option! It's included!
2 Hr./week In Studio and Virtual Personal Training & Yoga Instruction
$900.00
$900 for 10/60-minute sessions, 2 hours twice weekly delivered to your home live in studio or via FaceTime or Zoom by Rod Murray himself. You get 60 solid minutes of total focus on your fitness.
Corporate Fitness Virtual and In Person
$150.00
We bring our knowledge and experience directly to you whether virtually or in person.
Each class is one hour and can be tailored to a group or purpose, ie, running, cycling, sitting. Attendance is limited by your space and up to 100 virtually. More information available upon request.
FREE and Recovery Zone One Hour Class Recording (for free class go to link at bottom)
$20.00
Welcome to Recovery Zone!
In training, we often think in zones, generally Zone 1, through Zone 5. But there’s a zone that makes all the others possible: Recovery Zone. That’s what this class is.
A 1-hour mat-based class designed for cyclists, runners, hikers, and active individuals who train hard and want to recover smarter. Led by Rod Murray, Recovery Zone focuses on targeted mobility, flexibility, and core stability work to help your body perform at its best — now and for the long term.
- What you’ll gain: Faster recovery — reduce muscle soreness and bounce back quicker between training sessions
- Improved mobility & flexibility — move more freely and efficiently in every activity you love
- Core stability — build the deep foundational strength that supports every run, ride, hike, and workout
- Injury prevention — address muscle imbalances and tightness before they become bigger problems
- Body awareness — learn to listen to your body and give it what it needs to stay strong and healthy
- Whether you just finished a long ride, a tough run, a challenging hike, an intense training block, or a long day seated, Recovery Zone can give your body the attention it deserves, so you can keep doing what you love, pain-free and at your best.This class is perfect for cyclists, runners, hikers, weightlifters, and anyone who wants to move and feel better.Class is held live on Zoom, Monday's 5:30 p.m.
- Instructor Rod Murray 500 RYT, ACSM-EPC, USA Cycling & USA Weightlifting Coach
- Break out of your forward-facing routine and develop wraparound mobility and flexibility to improve your move
Class Zoom Link: The link below will register you for the class.