In CrossFit and many other gyms, “Murph” is more than just a workout—it’s a tradition. A hero WOD that tests physical grit, mental toughness, strength and conditioning, and community spirit. 1,000’s of CrossFit gym’s worldwide will do this workout in their fitness classes over Memorial Day weekend. Whether it’s your first time or your tenth, smart nutrition can make all the difference in how you perform and recover.
For us here at Forest District CrossFit, Murph will happen on May 24th. Let’s walk through how to fuel your body starting today (May 6th) all the way through post-workout recovery—without overcomplicating it.
PHASE 1: Two Weeks Out (Starting May 6th-18th)
Goal: Build strong nutrition habits to support training volume and recovery.
✅ Prioritize Protein
Aim for 0.7–1.0 grams of protein per pound of bodyweight daily. Protein is essential for muscle repair as you ramp up Murph prep. Lean meats, eggs, Greek yogurt, and plant-based options like lentils and tofu all work.
✅ Hydrate Consistently
Start building the habit now: try for at least half your bodyweight in ounces of water daily. Hydration supports muscle function, joint health, and overall performance. Add electrolytes a few days a week, especially if you’re sweating a lot. If you’re not into O2’s, Bodyarmor’s, Prime’s or any of the other sport hydration drinks that contain electrolytes, sprinkle a pinch of salt in your water (not enough to taste).
✅ Don’t Skip Carbs
Carbohydrates are your body’s preferred fuel source for workouts. Include slow-digesting carbs like oats, sweet potatoes, brown rice, and fruit at each meal. These keep energy levels stable during long, high-intensity training sessions. Aim for the same amount as mentioned in above with protein; 0.7-1.0 grams of carbs per pound of bodyweight daily.
PHASE 2: Week of Murph (May 19th–23rd)
Goal: Top off energy stores and reduce gut stress.
✅ Stick With Familiar Foods
This isn’t the week to try new supplements or trendy diet changes. Eat what you know works for you, especially around workouts.
✅ Taper Down Fiber and Fat (May 21–23)
Fiber and fat are both slower to digest, which is normally a good thing—they keep you full and help regulate blood sugar. But before a big workout, you want food that digests quickly and fuels your muscles fast, not food that just sits in your stomach.
Too much fiber or fat close to a long workout can mess with digestion and cause bloating, gas, nausea, cramps, feeling sluggish or heavy, and could lead to mid-WOD emergency bathroom break. These issues happen because your body is trying to digest slow-moving food at the same time it’s diverting blood flow to your muscles to power your workout. Stick to simple, easily digestible meals like rice, eggs, bananas, or toast in the 24–48 hours before Murph.
✅ Top Off Glycogen Stores (May 23rd)
Glycogen = stored carbs, or energy to be used immediately, in your muscles, and Murph will burn through them! The day before the workout, aim to eat carb-rich meals every 3–4 hours. Think: pasta with lean meat, rice bowls, smoothies with fruit and oats. Again, don’t over eat. Stick to the plan of 0.7-1.0 grams of carbs per pound of body weight.
PHASE 3: Murph Day (May 24th)
Goal: Arrive fueled but not bloated. Recover efficiently.
✅ 2–3 Hours Before: Light Carb + Protein Meal
Examples:
- Toast and a banana
- Greek yogurt with berries and honey
- Oatmeal with honey and protein powder
Avoid heavy fats and large portions. Drink 16–20 oz of water with your meal (add a pinch of salt).
✅ During the Workout: Sip Water
Murph is long, but there’s no need for fancy intra-workout nutrition unless you’re going Rx+ with a vest in the heat. Just sip water or an electrolyte drink while you chip away at the infinite amount of reps!
✅ Post-Workout: Carb + Protein Combo
The goal is to refuel, repair, and rehydrate! A balanced post-Murph meal could be:
- Grilled chicken, rice, and avocado
- Turkey sandwich with fruit
- Protein shake with a banana
And yes, drink more water! Try and get your first meal in as soon as possible! Some of us won’t feel like eating within the first 60 minutes after finishing the workout, so try and eat a well balanced meal as soon as possible.
Final Tips
- Caffeine: Okay before Murph if you’re used to it, but skip if you’re sensitive.
- Alcohol: Avoid it the week of and especially the night before—it dehydrates you and affects recovery!
- Sleep: It’s not food, but it’s just as important. Aim for 7–9 hours, especially in the days leading up to Murph.
Murph is a test of will, but proper fuel makes it a lot more manageable. At Forest District CrossFit, we want you feeling strong from the first run to the final push-up—and ready to enjoy that well-earned post-WOD cookout.
Have questions about your nutrition? Talk to a coach—we’re here to help you fuel smart and perform your best!
