🎙️ GMM S3E8 w/ Ja Myburgh | Do THIS to stay INJURY FREE
HOW TO STAY INJURY-FREE DOING CROSSFIT – My Conversation with Ja Myburgh
In the eighth episode of Season 3 of Good Morning Murph, I had the great pleasure of speaking with Ja Myburgh – a former international gymnast, licensed physiotherapist, CrossFit coach, and founder of Explore the Movement. This episode dove deep: we tackled injury prevention, CrossFit myths, coaching insights, and Ja’s personal journey. Here’s a breakdown of the most important takeaways.
Who Is Ja Myburgh?
Ja is originally from South Africa, now living in Hungary. His athletic career started in gymnastics, which he competed in for over 16 years on an international level. After a major ankle injury and frustrating rehab experience, he transitioned into physiotherapy – and never looked back. Today, he runs Explore the Movement, a coaching brand known across Europe for smart, science-based training.
Is CrossFit Actually Dangerous?
I asked Ja about the usual CrossFit criticism: Kipping is bad for your shoulders, CrossFit destroys your body, handstand push-ups ruin your neck. His answer? CrossFit is no more dangerous than any other sport. In fact, studies show an injury rate of around 1.x per 1000 training hours – similar to bodybuilding or Olympic lifting.
The real risk, he says, doesn’t come from the sport but from human error: doing too much, too fast, with too little recovery.
The Real Causes of Injuries in CrossFit
The most common injuries Ja sees in CrossFit are:
#1 Shoulder
#2 Lower back
#3 Knee
Most are overuse injuries – the result of too much volume and not enough time to adapt. A classic case: someone doing “Murph” cold, without preparing their body for that kind of workload.
Technique ≠Injury Prevention?
One of Ja’s more controversial points: Technique alone doesn’t prevent injury. Sure, good form helps performance and efficiency – but it’s not always what keeps you safe. What matters more is your body’s capacity to handle stress. If your joints and tissues aren't ready for the forces involved, even a “technically perfect” rep can lead to injury.
What Actually Prevents Injuries?
I asked Ja what really makes a difference in injury prevention. Here’s his hierarchy:
Sleep – the number one recovery tool
Nutrition – especially proper carb timing post-workout
Mental health and stress management
Smart, progressive programming
What about mobility? Useful, yes – but overhyped. If you're already moving well and lifting properly, stretching for 30+ minutes daily probably won’t give you more protection than simply training through full ranges of motion.
The Link Between Mental Health and Injury Risk
One of the most fascinating parts of our conversation was Ja's perspective on mental state and pain perception. Research shows that stress, depression, or even just a bad mood can amplify how we feel pain and effort. Your mindset can directly affect performance, recovery, and even your risk of getting injured.
Equipment: Useful Tool or Crutch?
We also talked about common CrossFit gear – grips, belts, knee sleeves, and more. Ja’s take? These tools can be helpful, especially at high volume or intensity. But often their biggest benefit is psychological. If they give you confidence, great – but don't rely on them at the expense of building foundational strength and stability.
Explore the Movement – More Than Just Coaching
Of course, we also covered Ja’s coaching brand Explore the Movement. He works with athletes of all levels – from “I can’t do a strict pull-up” to “I’m training for French Throwdown.” The platform offers personalized coaching, structured programs (like handstands and muscle-ups), and seminars and camps all across Europe.
My Takeaway from the Conversation
This episode was a personal highlight for me. Ja combines deep knowledge of sport, medicine, and coaching with a grounded, no-BS mindset. CrossFit isn’t dangerous – if you do it smart. If you want to train injury-free for the long term, you don’t need more volume – you need better structure.
To learn more, check out explorethemovement.com or follow Ja on Instagram: @explorethemovement.
If you enjoyed this episode, be sure to follow the podcast on Spotify or YouTube – and leave a rating or review. It helps a lot! 💪
LINKS
Explore The Movement on Instagram