Murph - Warmup and Recovery
May 23, 2025
Murph warm-up and recovery
By: Christy Asonglefac
On the day of Murph, a good warm-up to make sure your body is ready to endure a long workout is key. A suggested warm-up will be provided by our coaches on the day of Murph, so please make sure you arrive at the gym 20-30 minutes early to make sure you can fully participate in a suggested, yet independent warm-up.
Post-Murph recovery is just as important as the warm-up and participation in Murph. Hydration will be key, especially if it is a warm day. Consider adding electrolytes to your post - Murph hydration to assist with muscular recovery. Between the running (possibly with a vest), pull-ups (shoulder/lat intensive), push-ups (chest/pec intensive), and air squats (lower body intensive), mobility of the legs, trunk and shoulders will be key to help reduce post - exercise soreness. The following flow of exercises would be a great way to work on post - Murph recovery and gently mobilize the areas that will be taxed throughout the workout.
Cat/cow
Purpose - mobilize the spine
Perform 10 slow reps.
Child’s pose
Purpose - mobilize the lower back and lats, which were used heavily for pull-ups.
Perform 3 sets of 10 - 30 seconds
Sidelying open books
Purpose - mobilize the chest and pecs, which were used heavily for push-ups.
Perform 10 reps, holding for 5 seconds in the open position, per side.
Seated 90/90 hip stretch
Purpose - mobilize the hips after running and air squats.
Perform 10 reps, holding for 5 seconds in the forward leaning position, per side.
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