Nutrition For The Murph
In 2005, Lieutenant Michael Murphy passed while serving in Afghanistan as a United States Navy SEAL. In honor of Lt. Murphy, every Memorial Day the “Murph” workout is completed. This timed workout is not for the lighthearted. The Murph begins with a 1-mile run and is then followed by 100 pull-ups, 200 push-ups, 300 bodyweight squats, and an additional 1-mile run. Typically, the workout is completed with a 20lbs weighed vest. The tradition of completing the Murph on Memorial Day is growing, and many gyms are following suit to close this day and off the Murph as the only workout. Here’s what you can do to prepare to complete this workout:
Eat
Food is fuel. Due to the intensity of this workout, completing this workout in a fasted state would not be recommended. Carbohydrates will be your friend before starting. Carbohydrates are our body’s preferred fuel source. Before exercising, we want to prioritize simple carbohydrate intake. Fruits, dairy, white breads, white rice, and table sugar are all examples of foods that contain simple carbohydrates. Simple carbohydrates are sugars, and they are in the most basic form of a carbohydrate. This means that these carbohydrates are easily digested and can be quickly broken down to use as energy. Ingesting fiber, fat, and protein with carbohydrate intake will slow digestion and not allow for a quick release of energy. So, it is best practice to try to limit foods containing these nutrients before a workout.
About 1-4 hours before the Murph, it is recommended to have about 0.5-1.8g of carbohydrates per pound of bodyweight. For a 150lbs individual, this would equate to 75-270g of carbohydrates. To put this in perspective, a plain bagel can range from about 50-70g of carbohydrates and would be a great option to have about 1 hour before exercise. Remember that adding a fat source slows digestion, so if you were to add a spread such as cream cheese or peanut butter, eat this about 2-3 hours before exercise.
The average time for completing the Murph for beginners in a weighted vest is about 60-80 minutes. Depending on fitness status and the duration of the exercise, having an additional carbohydrate source beyond 60 minutes of intense exercise may help you push through to finish the workout. Quick options to keep on hand are energy gels or a sugar containing sports drink.
Hydrate
Hydrating before exercise is just as important as proper nutrition. Athletic performance can greatly decline when we are dehydrated. To ensure that you are properly hydrated before completing the Murph, it is best practice to have about 2.3-3.2 mL of fluids per pound of bodyweight. For a 150lbs person, this equates to about 12-16 ounces of fluids before exercising. Ideally, you will want to start hydrating at least 3 hours before exercise. If you are finding that urine color is still dark after hydrating, this is a key indicator that fluid intake should be increased. Make sure to keep a water bottle with you if you are completing the Murph outside in the heat, and wearing light colored clothing may also be helpful. This workout is intense, and sweating is likely to occur at a high rate. Make sure to replenish all fluids lost.
Recover
Once the Murph is complete, continue to rehydrate. This workout is taxing on the muscles, so protein intake after completing this workout is crucial for muscle recovery. Within 2 hours of completing the Murph, aim for eating at least 20-40g of protein ideally with a carb source. Having a carb source with protein intake after resistance training allows for the muscles to replenish glycogen that was lost during exercise and can help decrease muscle soreness as well.
Proper nutrition and hydration are key for increasing athletic performance. If you are completing the Murph outside in the heat, make sure to bring a water bottle with you. And remember: avoid working out fasted and hydrate well!