WODprep https://wodprep.com/ WODprep's mission to help athlete's across the world become RX Thu, 23 Apr 2026 12:52:26 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 https://wodprep.com/wp-content/uploads/2025/09/cropped-kettlebell-favicon-32x32.webp WODprep https://wodprep.com/ 32 32 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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]]> Recover After Murph Workout Without Losing a Week - WODprep Crushed Murph? Here’s how to recover smart so you’re not sore for a week. Simple steps to keep training without burning out. recover murph workout 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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]]> https://wodprep.com/blog/murph-workout-training-plan/feed/ 3 Pace Murph Workout Based on Your Fitness Level https://wodprep.com/blog/murph-workout-fitness-level/ Wed, 22 Apr 2026 07:25:33 +0000 https://wodprep.com/?p=14978 Murph is one of those workouts that gets in your head before it even hits your body.

It’s long, it’s heavy (especially if you wear the vest), and it demands a rare combination of endurance, grit, and mental pacing.

But here’s the good news: you don’t need to be elite to do Murph well.

You just need a smart plan, and that starts with pacing based on your fitness level, not someone else’s whiteboard time.

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]]> The Ultimate Checklist: Murph Memorial Workout For Beginners https://wodprep.com/blog/ultimate-checklist-murph-workout/ Tue, 21 Apr 2026 19:13:05 +0000 https://wodprep.com/?p=5605 Every year, the CrossFit community comes together on Memorial Day to remember those who served their country and hedge their bets on whether they can or cannot complete Murph (workout).

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]]> The Ultimate Checklist: Murph Memorial Workout For Beginners - WODprep Memorial Day crops up on the CrossFit community every year, but you can be super prepared with this ultimate checklist for beginners. murph checklist What’s a Good Time for Murph? The Ultimate Breakdown https://wodprep.com/blog/good-time-murph-workout/ https://wodprep.com/blog/good-time-murph-workout/#comments Tue, 21 Apr 2026 14:45:00 +0000 https://wodprep.com/?p=7881 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. Completing the Murph workout is a significant achievement, but many athletes also strive to complete it as quickly as possible.

In this article, we'll discuss what's a good time for Murph, including record times and times by age and with and without a vest.

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]]> https://wodprep.com/blog/good-time-murph-workout/feed/ 2 What’s a Good Time for Murph? (Ultimate Breakdown) - WODprep Looking for a time to aim for this Memorial Day? In this article, we break down all the variations of CrossFit Murph Workout. Good Time for Murph Are You Doing Air Squats Correctly in Murph? https://wodprep.com/blog/air-squats-murph-workout/ Tue, 21 Apr 2026 14:42:59 +0000 https://wodprep.com/?p=14975 Every year, thousands of CrossFit® athletes around the world take on Murph.

It’s a hero WOD that’s as mentally demanding as it is physical, and if you’re not careful, the air squats in the middle can absolutely wreck your chances of a strong finish.

Murph isn’t just about grinding through a long workout. It’s about doing it well, with smart pacing, movement quality, and mechanics that hold up even when your legs feel like jelly.

One of the most overlooked aspects? The humble air squat.

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]]> Are You Doing Air Squats Correctly in Murph? - WODprep Struggling with squats in Murph? This no-BS guide breaks down exactly how to move better, last longer, and hit all 300 without blowing up. air squats murph Memorial Day Murph Workout: The Ultimate Strategy https://wodprep.com/blog/memorial-day-murph-strategy/ https://wodprep.com/blog/memorial-day-murph-strategy/#comments Tue, 21 Apr 2026 14:10:27 +0000 https://wodprep.com/?p=2576 I’ll never forget my first Memorial Day Murph workout. Most of us would probably say the same – it’s not a workout that is easily forgotten. Two miles total, and tons of pull-ups, push-ups, and air squats… Murph isn’t a workout to be taken lightly. There’s a pretty good chance you’ll see Murph pop-up in […]

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]]> https://wodprep.com/blog/memorial-day-murph-strategy/feed/ 4 Memorial Day Murph: Ultimate Workout Strategy | WODprep 2 miles total, tons of pull-ups, push-ups, & air squats - Murph isn’t a workout to be taken lightly. Read on so that you can smartly take on Memorial Day Murph workout. murph workout How to Scale Murph Workout With These Easy Steps! https://wodprep.com/blog/how-to-scale-murph-workout/ Tue, 21 Apr 2026 13:55:51 +0000 https://wodprep.com/?p=7924 CrossFit Hero workout ‘Murph’ is a brutal test which beginners may feel intimidated by - but that’s no reason not to take part in honoring Navy SEAL, Lt. Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005.

Just like every other CrossFit workout, Murph is scalable for athletes of all abilities, and in this article I’m going to show you how to do that effectively.

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]]> %%title%%%%page%% %%sep%% WODprep Just like every other CrossFit workout, Murph is scalable for athletes of all abilities, & in this article I’ll to show you how to do that. scale murph workout Mastering This High-Intensity Movement: Thrusters https://wodprep.com/blog/mastering-movement-thrusters/ Tue, 21 Apr 2026 10:42:45 +0000 https://wodprep.com/?p=12857 Thrusters are a fundamental movement in CrossFit®, combining a front squat with an overhead press. Known for inducing fatigue and testing an athlete's endurance, thrusters can be both a challenge and a top favorite. This is one of the top movements that has repeatably turned up in the CrossFit® Open, and there are no signs of that stopping.
Thrusters are notorious for their ability to drain energy quickly, making them a formidable movement in any workout. Despite their difficulty, mastering thrusters can significantly boost your CrossFit® performance.
This ultimate guide will help you improve your thruster technique, manage fatigue, and integrate advanced tips for maximizing performance.

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]]> What is the CrossFit® Murph Challenge? https://wodprep.com/blog/what-crossfit-murph-challenge/ Mon, 20 Apr 2026 21:56:15 +0000 https://wodprep.com/?p=7877 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.

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