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Hayley Witchey


May 24, 2024

Fueling for Murph - What to Eat

Murph is a true test of strength, endurance, and mental fortitude. Named after Navy Lieutenant Michael P. Murphy, this CrossFit Hero Workout pushes athletes with its combination of running, pull-ups, push-ups, and air squats. To tackle Murph successfully, proper nutrition is key. In this blog post, we'll explore the best foods to eat before taking on Murph, ensuring that you're fueled for performance and optimal recovery.

1. Complex Carbohydrates for Sustained Energy:

Before Monday, focus on consuming complex carbohydrates to provide your body with a steady source of energy throughout the grueling session. Opt for whole grains like oats, quinoa, or brown rice, which digest slowly and release glucose into the bloodstream gradually, preventing energy crashes mid-workout.

2. Lean Protein for Muscle Support and Repair:

 Including lean protein in your pre-workout meal is essential for supporting muscle function and aiding in recovery. Prioritize sources such as grilled chicken, turkey, tofu, or fish, which are easily digestible and rich in essential amino acids. Aim to include protein in your meal around 2-3 hours before starting the workout to allow for proper digestion.

3. Healthy Fats for Sustained Energy and Joint Support:

Incorporating healthy fats into your pre-Murph meal can provide sustained energy and support joint health during the intense workout. Consider adding sources like avocado, nuts, seeds, or olive oil to your meal. These fats help slow down the digestion of carbohydrates, providing a steady release of energy while also lubricating joints for movement.

4. Hydration Is Key:

Don't forget the importance of staying hydrated before tackling Murph. Drink plenty of water leading up to the workout to ensure optimal hydration levels. Consider consuming electrolyte-rich beverages or adding a pinch of salt to your water to replenish sodium levels lost through sweat during the workout.

5. Timing Your Pre-Workout Meal:

Timing is crucial when it comes to pre-workout nutrition for Murph. Aim to consume a balanced meal containing carbohydrates, protein, and fats approximately 2-3 hours before starting the workout. This allows adequate time for digestion and ensures that nutrients are readily available for energy production and muscle repair during the workout.

Fueling your body with the right foods before taking on the Murph workout can make a significant difference in your performance and recovery. By prioritizing complex carbohydrates, lean protein, healthy fats, and proper hydration, you'll be better prepared to tackle the challenge head-on and achieve your fitness goals. Remember to listen to your body, experiment with different foods to find what works best for you, and most importantly, enjoy the workout as we honor and remember. See you at Topside on Monday!

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