Hey Reader,
This week, we're tackling the one thing that holds back so many CrossFit athletes: joint pain.
If you're like most athletes, you’ve felt the frustration of wanting to push harder in the gym but being held back by nagging aches or injuries. I’ve been there, too.
A few years ago, I hurt my back so badly that I couldn’t even stand.
Through that experience and work as a Physical therapist and CrossFit coach, I developed a 4-step process to bounce back stronger than I previously was.
Today, I use this same method with my clients to help them move pain-free and regain their confidence in training.
Let’s get started.
This Week's Training
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Day 1 - 11/18/2024
A) Butterfly Chest to Bar Pull-Up - 10 min EMOM; 2-6 reps unbroken
B1) Strict Press- 20X1; 3 x 6; rest 1’ and move to B2
B2) Single Arm Ring Row - 20X1; 3 x 10-12e; rest 1’ and move to B1
C) MAP 5 Mixed Modal Work
3 Sets @ sustained effort
3 min AMRAP Rest 2' btw
15 Russian Kettlebell Swings 53/35#
5 Box Jump Overs 24/20"
AMRAP Row Cals in remainder
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Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!
Deep Dive
Train Pain-Free: My Proven 4-Step System for CrossFitters
Is nagging joint pain halting your progress in the gym?
If you're like most CrossFit athletes, you've felt the frustration of wanting to push harder but being held back by persistent aches and pains.
You’ve probably wondered if you'll ever train at your full potential again, or worse—if you're destined to keep losing strength and progress because of injuries.
I know exactly how you feel because I’ve been there myself.
A few years ago, I hurt my back so badly during training that I had to army crawl into my house.
I couldn’t stand for three days.
My L4-L5 herniation wasn’t just physically painful; it ripped away my identity as a CrossFit athlete.
Training was a core part of who I was, and suddenly, I couldn’t even walk, let alone lift heavy or compete.
You might know this feeling—the frustration of missing workouts, the fear that you're losing all your hard-earned progress, and the anxiety that your body is betraying you.
Maybe you're starting to question if training hard is even worth it anymore.
But here’s the good news: you don’t have to stay stuck.
I went from struggling to stand to setting a new personal best on my deadlift.
The best part? I didn’t have to give up training.
I focused on what I could do while systematically fixing the root cause of my pain.
If you're battling joint pain, it doesn’t have to define you or your training journey.
You can get back to crushing your workouts without sacrificing your progress—or your identity as an athlete.
I’ll show you how below.
The 4-Step Process That Gets Results
If you're tired of working around joint pain or wasting time on guesswork, you're not alone.
Most CrossFit athletes I work with feel stuck, unsure how to fix their pain without losing progress.
That’s where my proven 4-step process comes in.
It’s designed to get you back to pain-free training without sacrificing your fitness goals.
Here’s how it works:
1. Assess:
Your first step is understanding the root cause of your pain.
Through a comprehensive movement screen, I evaluate how you move in six foundational patterns—squat, bend, lunge, push, pull, and carry.
We’ll also assess your nutrition with a 3-day food log to uncover how you're fueling your training and recovery.
2. Isolate:
Once we've identified the problem, we pinpoint whether it's due to a lack of mobility, poor stability, or insufficient recovery—or a combination of these.
This step ensures we address the real issue, not just the symptoms.
3. Stimulate:
Using targeted corrective exercises, we strengthen weak areas, improve joint stability, and enhance your mobility.
While you're working on these imbalances, you'll continue training non-painful movements at full intensity to maintain your fitness.
4. Integrate:
Finally, we reintegrate pain-free movement patterns into your training.
Through smart modifications and gradual progression, you'll return to your favorite lifts and movements with more strength and confidence than ever.
The Results:
In under 12 weeks, my clients are back to training pain-free, hitting new PRs, and feeling stronger than ever.
You don’t have to sacrifice your goals to fix your pain—you just need the right plan.
Some of my client’s results
Tony F. (Herniated Disc/Sciatica)
Susan E. (Lower back pain)
Mark A. (Shoulder impingement)
This sounds great, but you may have some questions
You’ve probably heard it before—“Go see a physical therapist” or “Just rest and recover.”
But if you’re like most CrossFit athletes, those solutions don’t cut it.
Here’s why traditional rehab programs fall short and how this program solves the problems you’re facing.
“I need to see a PT in person.”
Think about the last time you saw a physical therapist.
Were you rushed through an appointment?
Were they sharing their attention with two or three other patients?
That’s standard in most clinics.
I know because I have worked in them as a Physical Therapist.
In contrast, my program offers personalized, one-on-one attention tailored to your needs.
Every movement screen, every exercise, every adjustment is customized to you.
And the best part?
You get this level of care without sacrificing time traveling to appointments or cutting into your training schedule.
“I need to use my insurance.”
Using your insurance might seem like the cheaper option, but it often ends up costing you more in the long run.
The average copay for PT is $35 per session.
With most plans recommending 3 sessions per week for 12 weeks, you're looking at $1,260 in out-of-pocket costs.
Compare that to my program, which provides training, rehab, lifestyle, and nutrition coaching in one streamlined plan—for less money and far greater value.
If you have a health savings account (HSA), you can also reimburse yourself with tax-free funds 100% of the cost of the program.
Plus, there’s no risk of being cut off halfway through because your insurance won’t cover more visits.
“I don’t have time for rehab and training.”
This is one of the biggest misconceptions about fixing joint pain.
My program isn’t just rehab—it’s a complete training and nutrition solution.
I personally design a program that integrates rehab into your existing training.
That means you’re not duct-taping together multiple plans.
You’ll keep training hard, work on fixing your pain, and optimize your nutrition—all in one efficient system.
The 1:1 Pain-Free Performance Program is what you need
This program combines everything—rehab, training, and nutrition—into one cohesive plan.
No more wasting time juggling separate programs.
No more spending extra money on copays and follow-ups.
And no more frustration from a lack of progress.
This is how you save time, money, and energy while getting back to pain-free training.
But there are currently only 5 client roster spots left.
If you’re ready to fix your joint pain and take your training to the next level, now is the time to act.
I coach and design the programs for every single client I work with.
So, I work with a maximum of 20 athletes at a time to ensure every client gets my full attention.
Right now, 15 spots are already taken, leaving only 5 spots available.
So Please Don’t Wait—Act Now!
Once these 5 spots are filled, enrollment won’t reopen for another 12 weeks.
That means if you miss out, you’ll be waiting months to get back on track with pain-free training.
My Risk-Free Guarantee
I’m so confident in this program that I offer this guarantee:
If you’re not back to pain-free training in under 12 weeks, I’ll work with you for free until you are.
This is your opportunity to finally eliminate joint pain, hit your fitness goals, and train the way you’ve always wanted—without sacrificing time, money, or your identity as a CrossFit athlete.
Are you ready to do this, Reader?
The process to get started is super simple.
- Book your free consultation. (click here to book)
- Perform your movement and nutrition assessment.
- Get your training and eliminate your joint pain in under 12 weeks!
Book Your Free Consultation Today!
During the consultation, we’ll discuss your goals, identify what’s holding you back, and create a plan to fix it fast.
Whether we decide to work together or not, you’ll walk away with clarity and next steps.
Don’t miss your chance—book our free consultation here.
Imagine walking into the gym without worrying about joint pain and confidently chasing your fitness goals.
That’s exactly what I’ll help you achieve in my 1:1 Pain-Free Performance Program.
Here’s What You’ll Get in Your Free Consultation:
- A thorough review of your goals and challenges.
- A tailored action plan to fix your joint pain and elevate your training.
- Expert advice to help you move forward—whether we work together or not.
This consultation is completely free and non-committal.
If we’re not a good fit, you’ll still leave with a clear roadmap to reach your goals pain-free.
Take the First Step Today,
Don’t let pain hold you back any longer.
Click the link below to book your free consultation and start your journey to pain-free training.
​Book your free consultation here!​
This Week's Blog Post
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7 Best Movement Specific CrossFit Warm-Up Ideas
This blog will guide you through seven total body CrossFit warm-up ideas, each designed to elevate your heart rate, increase blood flow, and prepare your major muscle groups for action.
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Before you go, here's how I can help you
1:1 Pain-Free Performance Program
My flagship 1:1 program is designed to eliminate your joint pain while elevating your CrossFit performance in less than 12 weeks without overhauling your training or missing time in the gym for rehab.
Book your free consultation - (LINK)
Bulletproof Training Program PRO
An upgraded version of the Free Bullet Proof Training Program (above) designed to help you increase your performance, develop your physique, and optimize your movement so that you feel great inside and outside the gym.
The PRO version comes with nutrition coaching, lifestyle coaching, demo videos, progress tracking, weekly progress check-ins, and all of my other paid resources!
30-day free trial only $7 - (LINK)
Book A Movement Screen
A 45-minute 1:1 movement screen to identify the root cause of your aches and pains.
This movement screen is the exact same one performed in my 1:1 Pain-Free Performance Program.
Book a virtual movement screen, and If we decide to work together to fix what we find, your movement screen is 100% free!
If not, you’ll have the answers you need to reach your goals.
*Discount already applied*
Book Your Movement Screen Today! (LINK)
Purchase a Joint Protocol
Start one of my 6-week joint protocols.
These programs are designed to build joint mobility, stability, and resilience so you can feel confident in their ability to handle your training.
They are based on CrossFit's most commonly injured joints (shoulder, lower back, hip, knee and ankle).
Purchase a Joint Protocol Today! (LINK)
Talk to you soon, Reader
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Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN
Physical Therapist | Remote Fitness Coach
P.S. Want to eliminate pain while enhancing your CrossFit performance? Click (HERE) for a free consultation!
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