What Should I Eat Before “Murph?”

Every Memorial Day, athletes gather all over the country to complete “Murph,” a CrossFit workout created in honor of LT. Michael P. Murphy, a Navy SEAL who sacrificed himself to save his team.

The workout is pretty straight forward; complete for time a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another mile run. Simple, but far from easy, “Murph” is an iconic piece performed in remembrance of a great man, and others like him. A workout that, understandably, athletes want to be their best for.

It’s too late to talk about the weeks and months leading up to “Murph,” but there’s still time to answer one of the most frequent questions; “what should I eat before Murph?”

Carbohydrates

Most athletes are still under the impression that they need carbohydrates to full lengthy workouts. While this isn’t entirely false, it does depend on prior behavior. For instance, if you normally eat carbohydrates before workouts, then it’s best to keep it up. Fifty to seventy grams from oats or rice an hour before the workout should do.

Fat

Many athletes have long since discovered the advantages of exchanging carbs for fat. And they should keep right on doing it.

While the low carb life may not be optimal for a professional athlete who needs quick energy multiple times a day, it certainly does wonders for those of us who workout once a day. Even if that workout happens to be “Murph.” And as far as fat is concerned, when exactly you eat fat matters a lot less than carbohydrates. The night before “Murph,” consume your normal fat intake (roughly 60-percent of your daily Caloric intake in this example). The morning of, or even if you’re still eating carbs by the barrel, keep fat calories to a minimum, as it tends to slow down digestion.

Protein

If you take away anything from this article, it’s that it’s best not to rock the boat on gameday. So if you’re used to eating meat or eggs or bars before a workout, then Memorial Day “Murph” shouldn’t change that. Just keep in mind that large amounts of protein before workouts — or food in general — makes most of us feel sluggish. In the future, try saving most of that protein for after the workout. In fact …

Fasted

If you’ve never attempted to workout fasted, then Murph is NOT the time. But if you’ve been practicing getting after it on an empty stomach, go for it!

Workouts like “Muprh,” in fact, are better fasted. Most workouts are, in my opinion, but especially longer efforts that focus on bodyweight. Not only do you feel light, which is important a few hundred reps in, but since the stomach isn’t busy digesting your last meal, the body is free to dedicate all your energy to your best “Murph” yet.

More Than A Workout

If you’ve never attempted“Murph,” this is your year. CrossFit’s all over the world will be welcoming newcomers. And don’t worry if it’s been ages since your last workout, your CrossFit coach won’t throw you to the wolves. They will meet you where you are and devise a workout that’s right for. The environment is electric. The feeling of accomplishment and camaraderie is second to none. And more importantly, “Murph” is more than a workout, it’s an honor.

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Before you go, click here and make a Memorial Day “Murph” donation.