How to Fix Hand Tears After “Murph”

A few easy steps will help you heal your “Murph” hand tear FAST. Here’s how!

If you’re not already familiar, “Murph” is known as one of CrossFit’s hardest Hero WODs. It’s done in honor of fallen LT Michael P. Murphy, U.S. Navy, often on Memorial Day– as is the case at CrossFit9. (Read more about the life and service of LT Murphy here.)

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it. (If you plan to scale “Murph”, check out our videos on modifying runningpull-ups, push-ups, and squats!)

Those 100 pull-ups are the perfect opportunity for a hand tear, even if you’ve followed our steps in Part 1: How to Prevent Hand Tears During “Murph”. Ouch!

Coach Lindsay is here with her best tips to heal up as fast as possible and get back to training normally.

Want more? Check out our full hand tear treatment guide, including links to our favorite products!

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Want more quick, actionable tidbits without all the fluff? Check out our Movement Tip Monday archive.

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