--- title: Best Recovery Exercises After the MURPH Workout description: Speed up your recovery after the MURPH workout with targeted exercises from Performx Physical Therapy. Rebuild stronger and move better with our expert tips. image: https://performxpt.com/hubfs/Pull-Up%20featured%20image.png --- [Skip to content](https://performxpt.com/blog/recovery-exercises-murph-workout#main-content) ![Performx Physical Therapy](https://performxpt.com/hs-fs/hubfs/Performx%20Logos%20(150%20x%20150%20px).png?width=150&height=150&name=Performx%20Logos%20(150%20x%20150%20px).png) - [About](https://performxpt.com/about) Show submenu for About - [Contact](https://performxpt.com/contact) - [Yoga](https://performxpt.com/yoga) - [Careers](https://performxpt.com/careers) - [Book Session](https://performxpt.janeapp.com/) Open main navigation Close main navigation - [About](https://performxpt.com/about) Show submenu for About - [Contact](https://performxpt.com/contact) - [Yoga](https://performxpt.com/yoga) - [Careers](https://performxpt.com/careers) - [Book Session](https://performxpt.janeapp.com/) - [Free Discovery Call](https://performxpt.com/contact) [Free Discovery Call](https://performxpt.com/contact) May 2025 # Best Recovery Exercises After the MURPH Workout ![Picture of Team Performx](https://performxpt.com/hs-fs/hubfs/Performx%20Logos%20(Large)%20(500%20%C3%97%20500%20px)%20(1)-1.png?width=50&name=Performx%20Logos%20(Large)%20(500%20%C3%97%20500%20px)%20(1)-1.png) [Team Performx](https://performxpt.com/blog/author/team-performx) Share: [facebook-f icon](http://www.facebook.com/share.php?u=https://performxpt.com/blog/recovery-exercises-murph-workout) [linkedin-in icon](http://www.linkedin.com/shareArticle?mini=true&url=https://performxpt.com/blog/recovery-exercises-murph-workout) [Twitter icon](https://twitter.com/intent/tweet?url=https://performxpt.com/blog/recovery-exercises-murph-workout) [pinterest-p icon](http://pinterest.com/pin/create/link/?url=https://performxpt.com/blog/recovery-exercises-murph-workout) [envelope icon](mailto:?body=https://performxpt.com/blog/recovery-exercises-murph-workout) *By Dalton, Performx Physical Therapy | Willamette Valley, Oregon* The **MURPH workout** is a true test of physical and mental grit. Whether you crushed it on Memorial Day or you’re training for your next big challenge, you know the aftermath can be *brutal*: - 1 mile run - 100 pull-ups - 200 push-ups - 300 air squats - 1 mile run (again) By the end, your muscles are torched, your joints are stiff, and recovery is a must. At **Performx Physical Therapy** in **Independence, Oregon**, we work with athletes across all levels and disciplines — from CrossFit competitors to weekend warriors — and we've developed a go-to list of recovery exercises to help you bounce back faster. If you're feeling wrecked after Murph, you're not alone. Here’s how to speed up your recovery and get your body back to moving at its best. ## Murph Recovery Exercises to Rebuild & Reopen  These exercises are designed to target the core muscle groups taxed by Murph. Start working through them once or twice a day post-workout, and you’ll feel the difference quickly. ### PULL-UP RECOVERY: Banded Overhead Extension Pull-ups light up your lats and shoulders. This stretch helps decompress the upper body and restore overhead mobility. **Why it works:** It targets tight lats and helps reintroduce healthy shoulder positioning. **Pro Tip:** Anchor a resistance band low and keep tension as you hinge at the hips with arms overhead.   ### PUSH-UP RECOVERY: Pec Minor PNF Stretch Push-ups place a huge demand on the chest, especially the pec minor. This **contract-relax technique** opens the front of your shoulders and helps alleviate that tight, rolled-forward feeling. **Why it works:** You’re not just passively stretching — you're retraining the nervous system to release tension. **Pro Tip:** Pair it with diaphragmatic breathing to deepen the release.   ### SQUAT RECOVERY: High Glute Smash After 300 squats, your hips, glutes, and lower back are toast. This mobility drill hits the high glute area, which often contributes to low back pain and restricted hip rotation. **Why it works:** It decompresses deep posterior hip muscles, improving function and relieving pain. **Pro Tip:** Use a lacrosse or mobility ball — slow, sustained pressure is key here.   ### RUN RECOVERY: Couch Stretch Tight hip flexors after those back-to-back miles? The couch stretch is a must — but form is everything. **Why it works:** It targets the psoas and rectus femoris, two major hip flexors that can get locked up from volume running. **Pro Tip:** Don’t just lean forward — tuck your pelvis under and squeeze your glute to feel the full effect.   ## Why Recovery Matters After the MURPH Workout Recovering from **Murph** isn’t just about feeling better — it’s about rebuilding stronger. When you skip recovery, your body compensates in all the wrong ways, leading to nagging injuries, stalled progress, and burnout. At **Performx**, we approach **sports and performance therapy** differently. We don’t believe in cookie-cutter treatments, long waitlists, or "just rest" prescriptions. Our 1-on-1 sessions are built around **your goals**, your body, and solving the **root cause** of what’s holding you back. Whether you're recovering from Murph, prepping for your next comp, or dealing with chronic pain, we're here to help you perform better than ever — right here in the **Willamette Valley**. ## Let’s Get You Moving Again 💪 Ready to take your recovery to the next level? Come see why Performx is the go-to clinic for **Oregon physical therapy** and **sports and performance therapy**. Have questions or want a custom recovery plan? Book in for a free discovery call — we’ve got your back (and hips, and shoulders, and knees... you get the idea). ## Related posts [![pregnant woman running](https://performxpt.com/hs-fs/hubfs/Prenatal%20Running%20Performx.jpg?height=200&name=Prenatal%20Running%20Performx.jpg)](https://performxpt.com/blog/pregnant-athlete-playbook) [Prenatal](https://performxpt.com/blog/tag/prenatal), [Postpartum](https://performxpt.com/blog/tag/postpartum) ## [The Pregnant Athlete's Playbook](https://performxpt.com/blog/pregnant-athlete-playbook) ![Picture of Team Performx](https://performxpt.com/hs-fs/hubfs/Performx%20Logos%20(Large)%20(500%20%C3%97%20500%20px)%20(1)-1.png?width=50&name=Performx%20Logos%20(Large)%20(500%20%C3%97%20500%20px)%20(1)-1.png) [Team Performx](https://performxpt.com/blog/author/team-performx) November 2025 You Don't Have to Stop. You Just Need a Better Plan. Your OB cleared you for exercise. Your... 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[Read more](https://performxpt.com/blog/marathon-relay-training-plan-injury-resilience-with-sustained-holds) [![Performx Physical Therapy](https://performxpt.com/hs-fs/hubfs/1-1.png?width=200&height=50&name=1-1.png "Performx Physical Therapy")](https://performxpt.com) Call or Text: [(541) 327-4797](tel:541-327-4797) 296 S Main St. Independence, OR 97351 Fax: 503-506-0633 [facebook-f icon](https://www.facebook.com/performxpt) [instagram icon](https://www.instagram.com/performxpt) - [Home](https://performxpt.com) - [Discovery Call](https://performxpt.com/contact) - [Book Session](https://performxpt.com/blog/performxpt.janeapp.com) - [Yoga](https://performxpt.com/yoga) - [Careers](https://performxpt.com/careers) - [About Us](https://performxpt.com/about) - [Blog](https://performxpt.com/blog) - [Contact Us](https://performxpt.com/contact) --- ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Team Performx", "url" : "https://performxpt.com/blog/author/team-performx" }, "dateModified" : "2025-05-30T14:13:32.244Z", "datePublished" : "2025-05-30T14:13:32.000Z", "headline" : "Best Recovery Exercises After the MURPH Workout", "image" : [ "https://performxpt.com/hubfs/Pull-Up%20featured%20image.png" ], "mainEntityOfPage" : { "@id" : "https://performxpt.com/blog/recovery-exercises-murph-workout", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://performxpt.com/hubfs/Performx%20Logos%20(150%20x%20150%20px).png" }, "name" : "Performx Physical Therapy" } } ```