05/22/2026
MURPH FUELING GUIDE 🇺🇸
Whether it’s your first Murph or your annual Memorial Day tradition, how you fuel can make or break your performance.
Murph is more than just a workout. It’s a long, gritty test of endurance, strength, and mental toughness, which means your nutrition matters.
First rule: don’t try anything new. Stick with foods, supplements, and hydration strategies your body already knows and tolerates well. The last thing you want during Murph is stomach issues halfway through.
Carbs are your best friend here. This workout is going to demand a lot of energy, so start preparing the night before with a meal built around quality carbs like rice, potatoes, quinoa, or pasta along with lean protein and moderate fats.
The morning of, aim for a balanced meal 1.5 to 2 hours before the workout if you can tolerate food before training. A good target is 30 to 60g of carbs and 20 to 40g of protein while keeping fats lower for easier digestion.
Hydration also starts before workout day. Focus on fluids and electrolytes the day before and continue the morning of. If it’s hot outside, adding sodium and electrolytes can make a huge difference in performance and recovery.
After Murph, recovery starts immediately. Refuel within 30 to 60 minutes with carbs and protein to help reduce soreness and support muscle recovery.
Remember, Murph is more than just a workout. It’s a tribute. Prepare your body so you can give your best effort and honor the meaning behind the WOD.
