WODprep https://wodprep.com/ WODprep's mission to help athlete's across the world become RX Mon, 03 Aug 2026 22:45:25 +0000 en-US hourly 1 https://wordpress.org/?v=7.0.4 https://wodprep.com/wp-content/uploads/2025/09/cropped-kettlebell-favicon-32x32.webp WODprep https://wodprep.com/ 32 32 Strict Ring Muscle-Up vs Kipping: Mastering Two Paths to RMU https://wodprep.com/blog/strict-ring-muscle-up-kipping-mistakes/ Thu, 30 Jul 2026 11:55:23 +0000 https://wodprep.com/?p=26562 You already know you’re failing ring muscle-ups. What most athletes don’t realise is that the strict version and the kipping version fail at completely different points, for completely different reasons. In the strict ring muscle-up, the trap is the transition. You pull hard, then collapse forward because your shoulders never shifted over the rings. In […]

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]]> Ring Muscle-Up Transition: A Practical Two-Drill Anchor for Open Prep https://wodprep.com/blog/ring-muscle-up-transition-guide/ Thu, 30 Jul 2026 10:28:31 +0000 https://wodprep.com/?p=26544 You get to the top of the pull. The rings are at your hips. Then nothing happens. You hang there, shoulders forward, arms stuck at 90 degrees, and gravity wins. That’s not a strength problem. That’s a ring muscle-up transition problem, and it’s the exact moment most RMUs die. The ring muscle-up transition is the […]

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]]> 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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