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Hey Reader,

Are you in the Open this year? If so, reply to this email and let me know how 25.1 went for you!

A theme I've noticed over the last 12 years coaching CrossFit is that at some point most people realize they're more likely to look like the fittest on earth than become the fittest on earth.

But, although CrossFit athletes push themselves in training, most struggle to build muscle and shed fat efficiently.

That’s because traditional CrossFit programming prioritizes performance and capacity over aesthetics.

To maximize muscle growth and get lean, you need an approach that blends CrossFit with proven bodybuilding principles.

This week, we're reviewing the exact steps you need to do so and get jacked as a CrossFit athlete.

Announcement:

FYI my 1:1 Pain-Free Performance Program is CLOSING on 3/10 as I am nearly at full client capacity (2 spots left).

To get in before it closes for the next 12 weeks don't wait and book your free consult HERE!

This Week's Training

Day 1 - 3/3/2025 Option 1: Redo 25.1 Option 2: A) Clean - 3 reps every 2 min x 5 min - building but no more than 85% B) Back Squat - 20X1; Build to a tough 5 for the day (5-7 sets) C) Metcon 3 Rounds for Time 20/18 Cal Row 15 Barbell Snatch 75/55# 10 Box Jumps 24/20” View Training Week

Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!

Deep Dive

5 Steps to Building Muscle and Shredding Fat as a CrossFit Athlete

You're putting in work, grinding through brutal metcons, and pushing your limits with high-intensity workouts.

Yet, despite your consistency, your physique isn’t reflecting the effort you're putting in.

You’re strong and fit, but you don’t have that lean, muscular look you expected.

CrossFit is an incredible training methodology for building functional fitness, but it isn’t optimized for muscle growth.

The constantly varied workouts and performance-driven approach focus on endurance, power output, and work capacity rather than maximizing hypertrophy (muscle growth).

If you want to build muscle mass while maintaining your CrossFit performance, you need to blend your training program with bodybuilding principles.

That means incorporating the right rep schemes, isolation movements, and training protocols designed for muscle hypertrophy.

Strategically adding functional bodybuilding elements to your weekly program, can enhance muscle growth while you keep your conditioning.

This approach balances strength, endurance, and aesthetics, helping you achieve a well-rounded physique that looks as strong as it performs.

Why CrossFit Alone Won’t Get You Jacked

CrossFit builds work capacity, motor control, and movement quality.

Its focus on performance over aesthetics means workouts prioritize intensity and endurance over targeted muscle growth.

Functional movements like Olympic lifts and barbell exercises develop power.

But lack the controlled tempo and time under tension needed for hypertrophy.

CrossFit’s constantly varied programming also limits consistent, muscle-specific volume—key for driving growth in a specific muscle group.

Traditional bodybuilding principles, such as higher volume training and isolation movements like lateral raises and leg extensions, provide the sustained tension necessary for muscle development.

CrossFit also lacks dedicated eccentric-focused training and accessory work, which help maximize hypertrophy.

So, to build muscle while maintaining CrossFit performance, you need to integrate the steps below to add a "hypertrophy" component to your training.

Step 1: Add 1-2 Functional Bodybuilding Sessions Per Week

CrossFit alone doesn’t provide enough muscle-specific volume to maximize hypertrophy.

Setting aside one or two sessions per week, you can target specific muscle groups with the controlled movements and progressive overload necessary for growth.

Unlike traditional bodybuilding, which can reduce athleticism and movement quality, a functional bodybuilding program ensures that you're still training in a way that enhances your performance while prioritizing muscle development.

To make these sessions effective, focus on movement-specific hypertrophy using controlled tempos, high tension, and compound lifts like squats, deadlifts, and presses.

Slow down your eccentric phase (the lowering portion of a lift) and pause under tension to recruit more muscle fibers, leading to greater growth.

After a few of these sessions, you'll see noticeable improvements in muscle definition, strength, and overall movement quality.

Step 2: Train with Moderate to Low Reps & High Sets

Training with moderate to low reps and high sets is one of the most effective ways to achieve a balance between muscle mass and function.

This method emphasizes myofibril hypertrophy, which increases the density of muscle fibers, leading to a stronger, more powerful physique.

Research supports the idea that both heavy, low-rep training and moderate-rep, high-set training contribute to muscle growth.

By incorporating both into your workout program, you'll stimulate muscle fibers to grow but also be strong vs high rep sets at lighter weights.

For multi-joint movements, aim for 6-8 reps across 4-6 sets at around 70-85% of your one-rep max (1RM).

This rep scheme allows you to build raw strength while still promoting hypertrophy.

To continually progress, increase either the weight or the number of reps each week.

Step 3: Increase Protein Intake (1.4-2.0+ g/kg Bodyweight)

One of the most critical factors in muscle growth and recovery is protein intake.

With the high training volume and intensity that CrossFit demands, your body requires more protein to repair muscle fibers and promote hypertrophy.

Research shows that athletes focused on building muscle benefit from consuming between 1.4 to 2.0+ grams of protein per kilogram of body weight.

This level of intake ensures that your body has enough amino acids to support muscle protein synthesis, minimize energy loss, and accelerate recovery between sessions.

Lean meats such as chicken, beef, and turkey as well as eggs and dairy products are ideal sources because they provide all of the essential amino acids.

If you prefer a plant-based approach, foods like tofu, tempeh, and legumes can be good options.

Protein shakes, whether whey- or plant-based, can also help you hit your targets as well.

Ideally, aim for 20-40 grams per meal to maximize muscle protein synthesis spread across 4-5 meals per day to give a steady supply of nutrients to fuel muscle growth and repair.

Step 4: Include Accessory Lifts After MetCons

Adding isolation exercises as accessory work after your MetCons helps give lagging muscle groups enough direct attention to grow.

Since CrossFit prioritizes compound movements, smaller muscles often don’t get enough direct attention to grow.

For effective accessory work, choose exercises and rep ranges that won't tax your system too much.

This is done using higher rep, and single joint exercises.

A simple and effective approach is to add 2-3 isolation movements after your daily workout.

For example, after finishing a CrossFit WOD, perform:

• 3 sets of 12 bicep curls
• 3 sets of 12 tricep extensions
• 3 sets of 12 lateral raises

Step 5: Sleep Like It’s Your Job

Sleep is the most underrated yet essential tool for muscle growth, and without it, you're leaving gains on the table.

No matter how well you dial in your training program and nutrition, insufficient sleep will sabotage your progress.

Research consistently shows that poor sleep reduces protein synthesis, increases cortisol levels, and slows recovery.

Cortisol, a stress hormone, breaks down muscle tissue and interferes with testosterone and growth hormone production.

Additionally, inadequate sleep impairs motor control and movement quality, increasing the risk of injury during high-intensity workouts.

To maximize your gains im for 7-9 hours of quality sleep per night.

This is when your body undergoes the majority of tissue repair, hormone regulation, and energy restoration.

I know this sounds great but you're probably asking "Okay but how?".

• Reduce blue light exposure by avoiding screens at least 30-60 minutes before bed, as artificial light disrupts melatonin production.
• Maintain a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends.
• Be mindful of caffeine intake, especially in the afternoon, as it can interfere with deep sleep cycles.
• Create a dark, cool, and quiet sleep environment to mimic a "cave-like atmosphere.

​Wrapping Up On Getting Jacked as A CrossFitter

If you're a CrossFit athlete looking to build muscle, the key is small training adjustments that blend CrossFit's methodology with proven functional bodybuilding principles.

CrossFit alone is not optimized for hypertrophy, but by integrating targeted muscle-building strategies, you can develop a stronger, more muscular physique while maintaining your fitness.

By making the adjustments above, you’ll bridge the gap between CrossFit’s functional training and the muscle-building benefits of bodybuilding!

Remember, my 1:1 Pain-Free Performance Program is closing for 12 weeks on 3/10!

If you're ready to start looking as fit as you are and moving pain-free, book a free consultation here.

This Week's Blog Post

Does CrossFit Build Muscle? What You Need to Know In this article, we’ll answer the question: does CrossFit build muscle? As well as explore the top five reasons I have seen CrossFit athletes struggle to build muscle.​ Read Here

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Talk to you soon, Reader

Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN Physical Therapist | Remote Fitness Coach P.S. My 1:1 Coaching service is CLOSING for the next 12 weeks on 3/10! To get in before it does, click the link below. ​Click here for a free consultation on how to train-pain free and look and perform better in under 12 weeks. ​ ​​​​