How to Reduce Post-Murph Soreness (And What to Do After the Workout)

The Hook

Murph is over.

Your gym is still talking about it.
Everyone finished exhausted.
Proud.
Destroyed.

And now…

You can barely walk down the stairs.

Your legs are tight.
Your shoulders feel heavy.
Your hands hurt.
Your whole body feels like it got hit by a truck.

If that sounds familiar…

You’re not alone.

The Problem

Murph puts massive stress on the body.

Running.
Pull-ups.
Push-ups.
Squats.
High volume.
Repetitive impact.

Even experienced athletes feel it for days afterward.

The mistake most people make?

Doing absolutely nothing after Murph.

They stay stiff.
Stop moving.
Don’t recover properly.

And that usually makes the soreness feel worse and last longer.

What Actually Helps Post-Murph Recovery

The goal is NOT to destroy yourself again the next day.

The goal is to:

• improve blood flow
• reduce stiffness
• help the body recover naturally

That means:

• light movement
• mobility work
• stretching
• hydration
• sleep
• low-intensity workouts

The key word is:
RECOVERY.

Best Recovery Workout 1–2 Days After Murph

Instead of another intense workout…

Try this:

Light Recovery Session

20–30 minutes total

Easy Cardio

• Light walk
• Easy bike ride
• Slow jog
• Rowing at comfortable pace

10–15 minutes.

This helps circulation and reduces stiffness.

Bodyweight Movement

2–3 rounds:

• 10 air squats
• 10 walking lunges
• 10 push-ups (easy pace)
• 20-second dead hang

Nothing maximal.
Just movement.

Mobility & Stretching

Focus especially on:

• quads
• calves
• shoulders
• chest
• hips
• lats

Because those areas usually take the biggest beating during Murph.

Stretches That Help the Most

Quad Stretch

Helps reduce tightness from all the squats and running.

Chest & Shoulder Stretch

Push-ups and pull-ups create a lot of tension in the upper body.

Calf Stretch

Running volume usually destroys calves after Murph.

Lat Stretch

Important for athletes who did a lot of pull-ups with a vest.

Hold stretches slowly.
Don’t rush them.

Recovery is not about intensity.
It’s about helping the body reset.

Recovery Tools That Can Help

At UnbrokenShop, we understand recovery matters just as much as training.

Because athletes who recover better…
perform better.

Some tools athletes use after Murph include:

Knee Sleeves

Compression and warmth can help the knees feel more supported after high-volume workouts.

Shin Sleeves

Helpful for athletes who did rope climbs or experienced shin irritation during training.

Wristbands & Grips

Your hands and wrists take a beating during Murph.

Protecting them during training helps reduce unnecessary wear afterward.

Weighted Training (Done Correctly)

One of the best ways to prepare for Murph soreness next time is progressive weighted training BEFORE the event.

That’s why many athletes train year-round with adjustable weighted vests like our Speed Vest with Flexible Weight Plates.

The Bigger Lesson

Murph teaches something important.

Recovery matters.

A lot of athletes love training hard…
but ignore the recovery side completely.

The athletes who improve year after year are usually the ones who learn:

• how to train hard
  AND
• how to recover smart.

Every year, thousands of athletes complete Murph and deal with post-workout soreness.

The difference is:
some stay stuck for days…

while others recover faster because they:

• move
• stretch
• hydrate
• recover intelligently

Your body went through a challenge.

Now help it recover the right way.

Move lightly.
Stretch consistently.
Recover smart.

And next year?

You’ll come back even stronger.

Explore athlete-tested training and recovery gear at UnbrokenShop.com.

Stay healthy. Stay Unbroken.