Description

The Murph workout is one of the most demanding CrossFit workouts—but should you jump into it cold or actually train for it?

JP Wioncek and Mickey Kilmartin break down how to prepare for Murph, including scaling the workout, building push-up and pull-up volume, managing the high number of reps, and why finishing safely matters more than chasing a fast time.

Then the conversation turns to power and explosive training as you get older—why strength alone isn’t enough and why speed, jumping, throwing, and sprinting deserve a place in your training.

In this episode:

• How to prepare for the Murph workout
• Why an 8-week Murph training plan can make a difference
• Scaling pull-ups, push-ups, squats, and running
• Why high-volume workouts can challenge even experienced athletes
• The difference between strength and power
• Why explosive power declines when you stop training it
• Using jumps, medicine ball throws, and sprints to build power
• Staying strong, fast, and athletic as you get older

Whether you’re preparing for Murph on Memorial Day or simply want to maintain your strength, speed, and athleticism as you age, this episode is about preparing with purpose instead of just surviving the workout.

Ready to Start Training with a Plan?

If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent.

Train with JP — JPW Training:
https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv

Train with Mickey — The Dad Bod Chronicles:
https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web

Shop Our Recommended Gear & Products

Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more.

See JP’s Top Picks:
https://tr.ee/ek4yn-s8-l

Mid Life Muscle & Strength
Stay Strong. Stay Athletic. Keep Doing What You Love.