The Murph workout is one of the toughest routines in CrossFit®. It includes a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, often completed while wearing a weighted vest. The workout combines endurance, strength, and high intensity. Because it involves so much repeated effort and eccentric muscle loading, athletes often experience deep fatigue and significant muscle soreness afterwards.

This type of soreness, known as delayed-onset muscle soreness, is caused by microscopic muscle damage, inflammation, and temporary loss of function. Recovery after such effort is crucial—not just to feel better, but to restore movement, reduce the chance of injury, and prevent overtraining.

Two recovery methods often used are cold water immersion (ice baths) and massage therapy. Both have been studied in other sports, but there is less research on how they work after demanding functional workouts like the Murph. This study set out to compare them directly. A study from Brazil evaluated their effectiveness.

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Study Design

• Who took part: 30 CrossFit athletes were recruited; 18 completed all stages.
• What they did: Each athlete performed the Murph workout for time.
• Recovery methods tested:
  • Cold water immersion: Sitting in 8°C water for 20 minutes.
  • Massage therapy: A 20-minute Swedish massage with moderate pressure.
• What was measured:
  • Muscle soreness and pain intensity (questionnaires and visual scales).
  • Sensitivity to pressure on the muscles (pressure pain threshold).
  • Muscle inflammation (changes in skin temperature measured with thermal imaging).
• When it was measured: Before the workout, immediately after recovery, 24 hours later, and 48 hours later.

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Results

Cold Water Immersion

• Pain relief: Athletes reported a strong reduction in soreness both at rest and during activity. By 48 hours, none of the participants reported pain at rest.
• Pressure sensitivity: Improved immediately after the ice bath but dropped again after 48 hours, suggesting the effect is short-lived.
• Inflammation: Clear immediate drops in skin temperature (a sign of reduced inflammation) were seen, with effects lasting into the next two days.
• Summary: Quick and noticeable relief, especially in the first 24–48 hours.

Massage Therapy

• Pain relief: Athletes reported gradual improvements in pain, though the changes were less dramatic than with cold water immersion.
• Pressure sensitivity: Increased steadily over 48 hours, showing that massage helped muscles tolerate more pressure over time.
• Inflammation: Reduced more slowly but remained stable over the two-day period.
• Summary: Slower and gentler effects, but consistent improvements in comfort and muscle tolerance.

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How They Work

• Cold water immersion reduces muscle soreness by cooling the tissues. Cold causes blood vessels to tighten, reduces metabolic activity, and slows nerve conduction, leading to less inflammation and pain.
• Massage therapy works through gentle mechanical pressure. It increases blood circulation, reduces muscle tightness, and activates the body’s relaxation response. This may not give immediate dramatic relief but seems to help gradually improve tolerance and reduce stiffness.

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What This Means for Therapists

• Cold water immersion may be the better choice when athletes need fast pain relief and want to return to training within one or two days.
• Massage therapy may be more useful for steady, ongoing recovery, or for athletes who cannot tolerate ice baths.
• Individual responses vary—some athletes benefitted more from one method than the other—so tailoring recovery strategies is important.
• Both methods appear safe, with no injuries or adverse reactions reported.

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Limitations

This study involved only 18 athletes, all of whom were already experienced in CrossFit. The sample size was small, and outcomes relied on self-reports, which may be influenced by expectations. There was also no untreated control group. Larger studies with more objective measures would strengthen the findings.