Best Recovery Exercises After the 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).