Murph - Nutrition
Chelsea Espe • May 20, 2025
Day Before Murph Nutrition Prep
Murph is one of the most physically taxing workouts. It is important to properly fuel the day before to avoid cramping, feeling sick or even heat exhaustion. Follow these 5 tips to stay fueled for the entire workout:
1. Drink half of your body weight in ounces of water while adding in 1 packet or can of LMNT electrolytes.
2. Avoid more than 2 alcoholic drinks the day before. If you do plan to drink, consume a glass of water after each drink.
3. Eat a large dinner with a big handful of carbs (rice, potatoes, pasta, beans) along with a handful of protein (chicken, beef, seafood, pork) and a vegetable.
4. Stretch for 15 minutes right before bed and eat a banana.
5. Pack your bag with a few extra snacks such as gummies, fruit squeezers, electrolyte packet/ LMNT or a Gatorade, and bring a large water bottle (24 oz at least).
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