RX Nutrition and Fitness

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5 simple steps to stop bonking in summer WODs:Step #1: Pre-hydrate starting 2 hours out.Here's the secret: Your body ca...
05/27/2026

5 simple steps to stop bonking in summer WODs:

Step #1: Pre-hydrate starting 2 hours out.
Here's the secret: Your body can only absorb ~8oz every 15 minutes. Last-minute chugging doesn't work.

Step #2: Add sodium to your pre-workout meal.
400-500mg minimum. Your sweat rate in heat can hit 1L/hour — that's significant sodium loss.

Step #3: Sip electrolytes during anything over 20 minutes.
Not water. Electrolytes. Sodium + potassium + magnesium matter when you're working at intensity.

Step #4: Carb-load strategically.
30-60g fast-acting carbs within 30 min post-WOD. Heat stress depletes glycogen faster than cold weather training.

Step #5: Monitor urine color.
Pale yellow = good. Dark amber = you're behind on hydration and tomorrow's WOD will suffer.

Most athletes train hard but fuel randomly.

Summer heat doesn't care about your effort. It exposes nutrition gaps fast.

Work with a sports dietitian who understands WOD demands and heat physiology. Check if your insurance covers sessions — most do. Link in bio.

Anyone can work with a Registered Dietitian for Murph prep.Seriously. Most athletes have no idea their insurance covers ...
05/24/2026

Anyone can work with a Registered Dietitian for Murph prep.

Seriously. Most athletes have no idea their insurance covers nutrition coaching.

$0 copay is free.
RD credentials are legit.
Murph-specific plans are personalized.

We've helped 200+ CrossFit athletes dial in their nutrition for Hero WODs, competitions, and everyday training.

All through insurance-covered sessions.

No generic meal plans.
No bro-science.
No guessing.

Just evidence-based fueling strategies from RDs who actually CrossFit.

If you're training for Murph, you deserve nutrition support that matches your effort.

Most plans cover 6+ sessions per year. That's your entire Murph prep cycle covered.

Check your benefits. Link in bio takes 60 seconds.

Memorial Day is 1 week out. Let's make sure you're fueled right.

Things nobody tells you about Murph nutrition:1) Fasted Murph is a terrible idea unless you enjoy meeting the ground mid...
05/23/2026

Things nobody tells you about Murph nutrition:

1) Fasted Murph is a terrible idea unless you enjoy meeting the ground mid-push-up.

2) That pre-workout you crush before a 12-min AMRAP? Way too much caffeine for a 45-min grinder.

3) Your stomach will not thank you for trying a new fuel source on event day.

4) "I'll just eat after" = choosing muscle breakdown over recovery.

5) Hydration the morning of is already too late. You're just p*eing out panic water.

6) Wearing the vest + cutting calories all week = performance self-sabotage.

Murph isn't a regular WOD. Your nutrition can't be regular either.

Don't learn these lessons the hard way like most of us did.

Which one surprised you most?

The single most powerful habit for crushing Murph:Fuel like an endurance athlete. Train like a CrossFitter.Over the last...
05/22/2026

The single most powerful habit for crushing Murph:

Fuel like an endurance athlete. Train like a CrossFitter.

Over the last 6 years coaching athletes through Murph, I've watched hundreds of people PR.

The ones who do it aren't just fitter. They're fueled better.

They treat Murph like the 40+ minute endurance test it is.

Not a sprint. Not a lift. An endurance grind.

They eat carbs without guilt.
They time protein strategically.
They hydrate with intention.
They recover with purpose.

Strength will get you through the pull-ups and push-ups.

But your fuel system determines if you finish strong or bonk on the final mile.

Murph rewards preparation. Not just grit.

This Memorial Day, honor the effort by showing up ready.

Ready to dial in your Murph nutrition? Check if your insurance covers sessions. Link in bio.

Quick poll:What symptom is stealing your peace right now?A) Constant exhaustion no matter how much you sleepB) Stubborn ...
05/21/2026

Quick poll:

What symptom is stealing your peace right now?

A) Constant exhaustion no matter how much you sleep
B) Stubborn weight gain despite eating "clean"
C) Brain fog and focus issues
D) Poor sleep quality
E) Out-of-control cravings
F) All of the above (because of course)

Drop your letter in the comments.

Because here's the thing:

Most women think these are separate problems.

They're not.

They're all connected to:
→ Blood sugar dysregulation
→ Hormonal shifts
→ Chronic under-fueling
→ Poor recovery strategies
→ Metabolic adaptation

And on May 27, I'm connecting the dots.

Live. Free. No sales pitch.

Just the physiology you need to understand so you can finally stop guessing.

"Why Women Feel 'Off': The Truth About Energy, Hormones, and Metabolism"

Comment your letter + LINK and I'll send registration.

Let's figure this out together.

From wrecked for a week to recovered in 48 hours.Last year, Sarah crushed Murph in 51 minutes.Then spent 5 days limping ...
05/21/2026

From wrecked for a week to recovered in 48 hours.

Last year, Sarah crushed Murph in 51 minutes.

Then spent 5 days limping around, unable to train, feeling destroyed.

This year? Same effort. Faster time (48:32). Back in the gym 2 days later.

What changed: Her recovery nutrition.

Old approach:
→ Skipped post-workout meal
→ Waited until dinner to eat
→ Under-hydrated after
→ No protein timing strategy

New approach:
→ 30g protein within 30 min
→ Fast-acting carbs immediately
→ 20oz electrolyte drink
→ Real meal 2 hours later
→ Continued hydration all day

The unexpected benefit? She didn't just recover faster.

She maintained muscle through a high-catabolic workout. Her body composition improved. Her next training cycle started stronger.

Murph doesn't have to wreck you. Recovery starts before you even finish.

Who's optimizing their post-Murph nutrition this year?

Stop making this hydration mistake during Murph.Most athletes either:A) Drink nothing (and cramp)B) Chug water between r...
05/20/2026

Stop making this hydration mistake during Murph.

Most athletes either:
A) Drink nothing (and cramp)
B) Chug water between rounds (and feel sloshy)

Do this instead:

Start hydrating 24 hours before. Not the morning of.

12-24 hours out: 80-100oz water + electrolytes
Morning of: 16-20oz water 2 hours before
30 min before: 8oz electrolyte drink
During: Small sips every 5-10 min if needed

Here's why this works:
Your body can't absorb massive amounts of water at once. You'll just p*e it out or feel bloated.

Gradual hydration = optimal performance without the slosh.

Sodium matters too. Aim for 500-1000mg sodium in your pre-workout drink.

Murph is 40+ minutes of high-rep, high-output work. Your sweat rate matters.

DM "HYDRATION" for our full Murph hydration protocol.

Here's what I ate the night before my fastest Murph time.2019: 47:23 (under-fueled, cramped at mile 2)2024: 42:16 (fuele...
05/20/2026

Here's what I ate the night before my fastest Murph time.

2019: 47:23 (under-fueled, cramped at mile 2)
2024: 42:16 (fueled right, felt strong)

What changed? My dinner strategy.

The night before Murph, I eat:
→ Lean protein (6oz chicken or salmon)
→ Easy-digest carbs (white rice or sweet potato)
→ Cooked veggies (nothing raw or high-fiber)
→ Hydration starts here (16oz water with dinner)

No experimenting. No heavy sauces. No late-night eating.

Your gut needs to wake up ready to perform, not digest.

I learned this the hard way after bonking in 2019 because I ate a huge steak and Brussels sprouts at 9 PM.

Murph prep isn't just about training volume. It's about strategic fueling.

What's your go-to pre-event dinner? Drop it below.

Things nobody tells you about trying to lose weight in your 40s:1) The math you learned in your 20s doesn't work anymore...
05/20/2026

Things nobody tells you about trying to lose weight in your 40s:

1) The math you learned in your 20s doesn't work anymore
"Calories in, calories out" ignores insulin, cortisol, estrogen, and leptin.

2) Cardio might be making it worse
Endless running + low calories = metabolic shutdown + muscle loss.

3) You're probably under-eating protein by 50+ grams
And wondering why you're always hungry and losing muscle mass.

4) "Eating healthy" means nothing if you're chronically under-fueled
Salads don't build muscle. Muscle protects metabolism.

5) Your hormones changed the game
What worked at 32 won't work at 45. Perimenopause is real.

6) Stress might be the real villain
Cortisol + poor sleep + under-eating = fat storage mode.

The good news?

Once you understand what's ACTUALLY happening, fixing it becomes possible.

I'm breaking it all down May 27.

Free live talk. Real strategies. No fluff.

Comment JOIN for the registration link.

Unpopular opinion: Most people fail Murph in the kitchen, not the gym.You've trained the pull-ups. You've paced the runs...
05/19/2026

Unpopular opinion: Most people fail Murph in the kitchen, not the gym.

You've trained the pull-ups. You've paced the runs. You've practiced the vest.

But if you show up under-fueled, dehydrated, or without a recovery plan, you're setting yourself up to bonk halfway through.

The athletes who crush Murph don't just train harder. They fuel smarter.

They know:
→ What to eat 2-3 hours before
→ How to hydrate without cramping
→ Why intra-workout fuel matters for 40+ minute efforts
→ How to recover without being wrecked for a week

Murph isn't just a test of fitness. It's a test of preparation.

Drop a 🎯 if you're fueling strategically this year. Comment "MURPH" and I'll send you our free pre-workout fueling guide.

Address

6136 Frisco Square Boulevard
Frisco, TX
75034

Telephone

+14693001392

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