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3MK Helping men 40+ get lean, strong & fit again.
🏃 10-Week Men's Transformation
💪 Train smarter. Move better. Feel younger.
👇 Start your transformation Not later.

Hi, I’m Kev, founder of ROARFIT. I’m 51, and I’ve been living and breathing Running, Hybrid, and Functional Fitness for over 40 years. Mission: To help 1 million people transform their bodies and minds through the power of disciplined daily movement. But fitness, for me, has never been just about sport or appearance, it’s always been about survival, strength, and sanity. I lost my mum when I was 12, and running became my escape, my therapy, and eventually my identity. I competed in Athletics and Cross Country, winning state titles and running up to 150 km a week. At my peak, I was clocking sub-3-minute kilometers, building both physical power and mental resilience. In 1996, I joined the NZ Army, where I truly discovered the power of Functional and Hybrid Endurance. I became an Assistant Physical Trainer in 1997, training soldiers across New Zealand and overseas. I volunteered as a swim coach, trained SAS soldiers, and won an international obstacle course event among 3,500 troops from 18 countries. I also set a 2.4 km run time of 7:02 and havent seen proof of a quicker time. But it wasn’t the titles or the records that mattered most. It was what fitness gave me, focus, discipline, and the ability to endure life’s hardest battles, both on and off the field. After leaving the military in 2003, I took a long break from competition but never stopped running — it remained my mental anchor. In 2014, CrossFit reignited the fire. I returned to the competitive scene, reaching podiums in Masters and Open divisions at state and national levels. Then in 2024, I found HYROX. It spoke to everything I believed in, grit, endurance, running speed, and functional performance. I now compete in the PRO division and am chasing a sub-1-hour time, because at this stage of life, I’m not slowing down, I’m leveling up. I’ve lived the cost of poor health. I lost my mother at 12, and I’ve already seen too many people pass away younger than me. That pain fuels a deeper purpose behind ROARFIT, to help others protect their most valuable asset: their health. Now. Before it’s too late. That belief drives everything I do. Exercise isn’t just about aesthetics; it’s a daily investment in staying here longer, living stronger, and showing up fully for the people we love. ROARFIT isn’t just a name, it’s a symbol of what lives inside all of us. I see it like a lion cub, timid, uncertain, small. But with the right training, the right guidance, that cub grows into something mighty: powerful, courageous, and unstoppable. I believe that version of you already exists, it just needs help awakening. That’s what ROARFIT is here to do. As a coach, I’ve helped thousands across running, CrossFit, and now HYROX. I focus on experience, attention to detail, mental prep, and smart race strategy. As a business owner, I built a gym from 20 to 150 members in 5 months after investing tens of thousands in sales and marketing and now I teach fitness pros how to do the same without the wasted time or money. P.S Elite runners will soon dominate HYROX, achieving sub-3-minute splits while mastering the functional demands of the race.

05/10/2026

🔥 How many calories are you really burning in an hour?

You might be surprised by the difference between sitting, walking, strength training and running.

But remember — calorie burn varies with body weight, intensity and fitness level, so use these numbers as a rough guide, not a prescription.

The real win? Move more. Move consistently. 💪

What are you choosing today?

29/09/2026

Sprint training week 3, feeling great except for slight calf issue at the end. Fastest split 2.48 min km pace.

faster

23/09/2026

53. I’ve never been a bodybuilder.

I’ve never trained to look like one either.

I’ve never had a diet plan.
I’ve never followed a perfectly structured training program.
I’ve never counted every calorie or planned every meal.

I train for performance.

I love running.
I love racing.
I love lifting.
I love pushing my body to see what it can do.

The physique?

That’s just the side effect.

At 53, I'm still chasing faster times, better fitness and higher performance.

I don't train to look fit.

I train to BE fit.

And I've done that consistently for decades.

Performance first. Physique second.

Maybe you just need one thing you refuse to stop doing.





23/09/2026

53. No diet. No structured training plan. No perfect routine.

I’ve never counted calories, meal-prepped for the week or followed a Monday-to-Sunday training schedule.

I eat what I want.
I train when I want.
I do what I feel like doing.

But there is ONE thing I’ve been disciplined about for decades…

I MOVE EVERY DAY.







Running. Lifting. Walking. Training. Racing. Whatever.

It’s not perfection that keeps you fit.

It’s consistency.

Maybe you don’t need a perfect plan.

Maybe you just need one thing you refuse to stop doing.

22/09/2026

Most runners only focus on 1 or 2 things.

They run more kilometres.
They add some intervals.
Then wonder why their speed stops improving.

If you want to RUN FASTER, you need all 5 working together:

🏃♂️ Long slow runs
⚡ Sprint work
🎯 Run coaching
🔧 Technique + speed
🏁 Racing

Each one develops a different part of your running.

The biggest gains come when they work together — not in isolation.

Stop just running more.
Start training to run faster.





22/09/2026

Greatful Everyday





Easy days aren't lazy days — they're how you build the engine.Protect BASE. Earn SPEED. Then RACE with purpose.Free Run ...
21/09/2026

Easy days aren't lazy days — they're how you build the engine.

Protect BASE. Earn SPEED. Then RACE with purpose.

Free Run + HYROX programs or Book a Call:
https://3-mk.com/runfaster

21/09/2026

My why, whats yours?





Morning kit. All bought on Amazon. All used on today’s run.15.1 km @ 4:46 — Ormiston / Cleveland.Beats in, watch on, sho...
20/09/2026

Morning kit. All bought on Amazon. All used on today’s run.
15.1 km @ 4:46 — Ormiston / Cleveland.
Beats in, watch on, shoes that actually get the work done.
I use this for my running — here’s the shop:
https://www.amazon.com.au/shop/3mkrun
Free Run + HYROX plans if you want the training side → 3-mk.com/runfaster

Want to run faster? Train the ladder:BASE — build the engineSPEED — sharpen the gearsRACE — race with purposeFree Run + ...
20/09/2026

Want to run faster? Train the ladder:

BASE — build the engine
SPEED — sharpen the gears
RACE — race with purpose

Free Run + HYROX programs + Book a Call → 3-mk.com/runfaster

Coach Kev · 3MK

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Brisbane, QLD
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