WODprep https://wodprep.com/ WODprep's mission to help athlete's across the world become RX Thu, 28 May 2026 18:47:17 +0000 en-US hourly 1 https://wordpress.org/?v=7.0 https://wodprep.com/wp-content/uploads/2025/09/cropped-kettlebell-favicon-32x32.webp WODprep https://wodprep.com/ 32 32 Bar Muscle Up Progression: From Pull-Up to PR https://wodprep.com/blog/bar-muscle-up-progression-pull-up/ Thu, 11 Jun 2026 11:51:52 +0000 https://wodprep.com/?p=25293 We’ve all seen it. Heck, most of us have been it – the athlete throwing everything they’ve got at the bar, kipping like their life depends on it, swinging wide enough to clear a small building, and still not getting anywhere near the top. More effort, more flailing, same result. If that’s you right now, […]

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]]> Best Bar Muscle Up Grips: Protect Hands, Improve Turnover, and Performance https://wodprep.com/blog/bar-muscle-up-grips-options-protect-hands/ Tue, 09 Jun 2026 18:40:27 +0000 https://wodprep.com/?p=25308 Be honest – how much thought have you ever put into how you actually grab the bar? For most of us, the answer is somewhere between “none” and “I just jump up and grab it.” And then we wonder why our hands look like we lost a fight with a cheese grater by rep 15, […]

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]]> Bar Muscle Up Transition Fixes: Get Over the Bar Smoothly https://wodprep.com/blog/bar-muscle-up-transition/ Sat, 06 Jun 2026 18:36:11 +0000 https://wodprep.com/?p=25306 The transition. The great equalizer of the bar muscle-up. You can rip ten chest-to-bar pull-ups, you can press a barbell overhead all day, and yet here you are—stuck at the top of the bar like you’ve hit an invisible ceiling, half over and going nowhere. Frustrating, right? You’ve got the strength. You’ve got the grip. […]

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]]> Bar Muscle-Up Chicken Wing: Causes, Fixes, and Progressions for Balanced BMUs https://wodprep.com/blog/bar-muscle-up-chicken-wing/ Thu, 04 Jun 2026 11:19:26 +0000 https://wodprep.com/?p=25304 Let’s talk about the chicken wing. No, not the kind you crush after a Saturday throwdown – the kind that sneaks into your bar muscle-ups and turns a clean set into a flailing, one-elbow-at-a-time mess. You know the one. You feel strong, you’re stringing reps, and then suddenly you’re doing your best impression of a […]

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]]> Bar Muscle Up Mistakes: Why You Keep Failing & How to Fix Them https://wodprep.com/blog/bar-muscle-up-mistakes-fail-fix/ Tue, 02 Jun 2026 11:16:11 +0000 https://wodprep.com/?p=25302 You’re strong enough for a bar muscle-up, but you’re still failing reps. The problem isn’t your pull-up strength – it’s the exact moment your kip collapses, your hips drop too early, or you yank the bar before your body clears it. Bar muscle-up mistakes happen in predictable places, and every fault has a specific fix. […]

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]]> Advanced Bar Muscle-Ups: Linking Reps, Rhythm, and Unbroken Sets https://wodprep.com/blog/linking-bar-muscle-ups-rhythm-grip-turnover/ Sun, 31 May 2026 18:18:26 +0000 https://wodprep.com/?p=25300 Your first bar muscle-up feels great. Hips to the bar, shoulders over, press out. Then you drop, regrab, and rep two punches you in the face. Your hollow’s gone, your grip’s screaming, and suddenly the rhythm you had thirty seconds ago is nowhere to be found.  Linking bar muscle-ups isn’t a strength problem. It’s a […]

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]]> Strict Bar Muscle-Up: A 30-Day, Step-by-Step Progression Plan https://wodprep.com/blog/strict-bar-muscle-up-30-day-plan/ Fri, 29 May 2026 18:09:41 +0000 https://wodprep.com/?p=25297 Getting a strict muscle-up is sexy. It’s the cool party trick of CrossFit®. While it’s unlikely to come up in competitions, it’s still a useful (and fun!) skill to have, and a strong foundation for building toward kipping bar muscle-ups. But before you get there, it’s worth understanding what the strict version actually asks of […]

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]]> Strict Bar Muscle-Up: How to Build True Strength and a No-Kip Transition https://wodprep.com/blog/strict-bar-muscle-up-strength-no-kip/ Tue, 26 May 2026 10:30:53 +0000 https://wodprep.com/?p=25295 You can kip a bar muscle-up and still fail the strict version. The trap isn’t strength alone – it’s that a kipping BMU lets you borrow from momentum what a strict BMU demands you own in controlled pulling, pressing, and the transition between them. A strict bar muscle-up requires zero swing, zero hip drive, and […]

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]]> Recover After Murph Workout Without Losing a Week https://wodprep.com/blog/recover-murph-workout-without-losing-week/ Wed, 22 Apr 2026 16:00:25 +0000 https://wodprep.com/?p=14979 You’ve just finished Murph. Your arms are noodles, your legs are cooked, and the floor has never looked more inviting.

Maybe you crushed your time. Maybe you scaled smart. Either way, your body’s going to feel it.

Murph isn’t just another workout, it’s a full-body, high-volume grinder that hits every major muscle group and challenges your cardiovascular system.

If you don't recover properly, you're going to feel wrecked for days, and miss out on good training sessions later in the week.

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]]> How to Scale Pull-Ups for Murph Workout https://wodprep.com/blog/scale-pull-ups-murph-workout/ Wed, 22 Apr 2026 13:44:20 +0000 https://wodprep.com/?p=7951 So you’re ready to take on Murph… minus the pull-ups? If you don’t have pull-ups yet, don’t have a pull-up bar, or maybe you’re struggling with some nagging injuries, there’s no need to skip this Memorial Day workout altogether; I have some great substitutions for you!

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]]> How to Use a Weighted Vest for Murph Workout https://wodprep.com/blog/how-weighted-vest-murph-workout/ Wed, 22 Apr 2026 13:22:58 +0000 https://wodprep.com/?p=7879 The Murph workout is a challenging CrossFit WOD (workout of the day) that consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run. It is named after Navy SEAL Lt. Michael Murphy, who was killed in action in Afghanistan in 2005.

To make this workout even more challenging, many athletes choose to wear a weighted vest during the workout. In this article, we'll discuss how to use a weighted vest for the Murph workout.

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]]> Murph Workout Training Plan https://wodprep.com/blog/murph-workout-training-plan/ https://wodprep.com/blog/murph-workout-training-plan/#comments Wed, 22 Apr 2026 10:48:34 +0000 https://wodprep.com/?p=7890 The CrossFit Murph Challenge is a workout named after a fallen Navy SEAL, Lt. Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005. This workout was created to honor his sacrifice and service, and it has become a popular event for CrossFit athletes all over the world.

In this article I’m going to give you the ultimate Murph training plan, including how to warm up for the workout itself, and what you can do in the weeks leading up to it to prepare!

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