Make the Most of Murph – How to Prep, Fuel, and Recover

The Memorial Day “Murph” is more than just a grueling workout – it’s a powerful tradition. 

 Every year, CrossFit athletes across the country honor Navy SEAL Lt. Michael P. Murphy by completing “Murph”: a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run – all while wearing a weighted vest (or not; it’s the athlete’s choice). 

 Whether it’s your first time or your tenth, Murph is as much a mental challenge as it is physical, and how you fuel before, during, and after can make or break your performance and recovery, especially with the heat in late May.

 In this article, we’ll break down how to adjust your nutrition in the days leading up to Murph so your body is ready to perform, how to optimize your hydration and fueling on workout day, and what to eat post-Murph to maximize recovery. We’ll also offer strategies for managing the heat and tips for athletes of all levels!

Before we dive in, it is worth noting that the recommendations below are for those who are focused on performance and long-term gains versus those who are participating, looking to just suffer, and work hard. One reason why people are doing Murph is not superior to the other, it is simply worth noting while reading the recommendations below.

Understanding the Demands of Murph

Murph is a high-volume, bodyweight endurance workout that challenges stamina, muscular endurance, and mental toughness. 

 Performing it in the heat, with or without a weighted vest, adds an extra layer of physiological stress. 

 It’s important to treat Murph with the same respect you would give a long endurance race.

Fueling in the Days Leading up

2-3 Days Before  

Focus on your carbohydrate consumption. 

To replenish glycogen stores, you can gradually increase your carbohydrate intake (the goal is three to five grams per kilogram of bodyweight daily for moderate training). As an example, for a 130/200 pound athlete, that would be anywhere from 180-300g/270-450g.

Also, stay hydrated. Begin hydrating early. Aim for half your body weight in ounces of water per day and include electrolytes, especially if you’re in the heat. 

Lastly, if you are not accustomed to regularly doing workouts over an hour with 600 bodyweight reps, consider reducing volume and intensity slightly to avoid excessive fatigue and prepare for the challenge. In the days before Murph, consider reducing volume and intensity slightly to avoid excessive fatigue. 

1 Day Before

To keep digestion smooth, choose easy-to-digest carbohydrates like rice, potatoes, oats, and fruits with moderate protein and lower fat. 

Consider salting your food to help with fluid retention and electrolyte balance, and avoid alcohol as much as possible. It dehydrates you and impairs your sleep and recovery. 

Pre-Murph Meal and Timing

On the day you plan to do the workout, have a balanced meal with carbs, protein, and minimal fat/fiber, and it should be consumed two to three hours before your start time to avoid gut distress.

Thirty minutes to an hour before you start, have a small carb-based snack and your caffeine intake (If you’ve tried this before).

Managing Heat and Hydration

Hydrate early – Don’t wait until your workout to drink water. Sip water with electrolytes before and after.

Dress light – Lightweight, sweat-wicking clothing helps regulate body temperature.

Cool your core – Consider using a cold towel or ice on your neck and wrists beforehand if temperatures are high.

Shade matters – Warm up in the shade or indoors and stay covered until you begin. Wear a hat or sunglasses when outdoors.

Post-Murph Recovery Nutrition

Thirty minutes to an hour after you finish, focus on carbohydrates and protein (a three-to-one ratio, if possible) with water and electrolytes. Many recreational athletes will use a hard workout like Murph as an opportunity to indulge in a binge experience with food post-workout, but if you are trying to optimize your performance or body composition for performance, you should consider focusing on carbohydrates, protein, and proper hydration. For your next meal, have a larger, more balanced menu with protein, complex carbs, healthy fats, and plenty of vegetables. 

Murph is more than a workout – it’s a rite of passage in the CrossFit community and a tribute to a hero. Whether you’re pushing for a personal best or simply finishing strong, how you fuel and hydrate can shape your experience. With the heat of Memorial Day, proper preparation is key – not only for performance but also for safety and recovery.

Respect the work. Take care of your body. Fuel wisely, hydrate smartly, and show up ready to honor the sacrifice with your effort!