05/21/2026
With Memorial Day Weekend coming up, many Athletes will be taking on the challenge of The Murph WOD. I have already shared this with the gym I coach at but wanted to share this with others 💙
🇺🇸 MURPH HERO WOD🇺🇸
Let’s Talk Fueling & Hydration Strategy 💪🏼
The Murph WOD is not the day to “wing it” with nutrition and hydration. This workout is long, taxing, sweaty, and mentally demanding. If you want to perform well AND recover better, you need to prep your body properly.
🏃🏻♀️ BEFORE THE WOD:
Don’t show up fasted thinking it earns bonus points
Aim for:
✅ Easily digestible carbs
✅ Moderate protein
✅ Low fat/fiber (to avoid stomach issues)
Some solid options:
🥯 Bagel + peanut butter
🍌 Banana + protein shake
🥣 Oatmeal + fruit
🥪 Half sandwich + electrolytes
Try to eat about 60-90 minutes before start time depending on what your stomach tolerates.
💧 HYDRATION:
Start hydrating NOW — not Saturday morning.
Electrolytes matter, especially if it’s hot outside ☀️
Coach Tip:
➡️ Add electrolytes to your water the day before and morning of
➡️ Sip consistently — don’t chug all at once
➡️ If you stop sweating or start cramping… your body is waving a red flag 🚩
🔥 DURING MURPH:
For many athletes this is 40+ minutes of work under fatigue.
If needed:
✅ Small sips of water between rounds
✅ Quick carb source if you tend to fade hard halfway through
No shame in pacing. No shame in partitioning. No shame in the mod game 💙
🥤 POST-WOD RECOVERY:
This is where recovery starts.
Within 30-60 minutes:
✅ Protein
✅ Carbs
✅ Fluids/electrolytes
Your body just worked HARD. Refuel it.
Most importantly…
Murph is about honoring sacrifice, community, grit, and showing up together 🇺🇸
Pace smart. Fuel smart. Hydrate smart. Then go embrace the suck with your people 🔥
