How to Not Suck at Murph (2026 Edition) | 339

Most fitness programs miss the real secret to crushing Murph faster, and it has nothing to do with just working harder. In this episode, Jerred Moon sits down with physical therapist Dave to break down the proven strategies that can slash your Murph time and keep you injury-free. Whether you're chasing a new PR or just trying to finish without wrecking yourself, this is your blueprint for training smarter.

You'll learn why partitioning the workout into 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats can dramatically increase your speed, even if it feels "less authentic." Jerred explains why partitioning isn't cheating, it's the tactic champions use to maintain intensity and avoid burnout. Dave layers in the science of pacing, safe kipping techniques, and how to avoid eccentric overload on push-ups so your body holds up under high volume.

Inside this episode:

The ideal way to partition calisthenics for speed
How to kill muscular fatigue with smart rest
Fast air squats that don't sacrifice form
Pull-ups that maximize efficiency
How to track pace and stay in the zone

We also cover the strength and aerobic conditioning that separates good Murph times from great ones, plus the mobility and warm-up work that keeps you off the injured list when the volume piles up.

Skip these insights and you're looking at longer times, heavier fatigue, and a higher injury risk. Master them and you unlock faster, safer, and more consistent Murph performances. If you're into CrossFit, preparing for military selection, or just serious about building endurance and speed, this episode gives you the framework to crush Murph and take your training to the next level.

About our guest: Dave is a licensed physical therapist who specializes in training for high-volume workouts and injury prevention, with years of experience coaching military personnel and CrossFit athletes.

Whether you're a seasoned athlete or stepping up to your first Murph, this one delivers the tactical wins that turn a grind into a breakthrough. Hit play and start training smarter today.

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