You have to provide a link to a video example. Most people are long past an age where one would watch such stuff.
Layers... roto, keying, distort, blur, blend modes.
I have no idea what the speed morph effect is but if I had footage of me in a suit and I wanted me to do something I'd have to separate me from the background (layers, roto, keying) then distort (many plug-ins do this) blur, and add some blend modes to make me morph...
As Todd said, without an understanding of the how After Effects works, you haven't got a chance unless you find a specific tutorial for this effect that gives you a precise step by step. Here's another link to a little different approach to the Basic Workflow.