Post-Murph Recovery: How to Bounce Back, Avoid Rhabdo, and Rebuild Stronger

You did the thing. Now what?

Whether this was your first Murph or your tenth, crossing the finish line is only half the battle. What you do in the next 48–72 hours will make the biggest difference in how your body responds—physically, mentally, and metabolically.

Let’s break down what’s happening inside your body right now, and what you need to do to recover intelligently and safely.

Respect the Stress You Just Put on Your Body

Murph isn’t just a regular old workout. It’s a long, demanding test of endurance, strength, and grit — often performed in the heat and humidity, but you might catch a break in the weather like we did this year.

For your muscles, tendons, and central nervous system, this was a significant stressor. You likely completed hundreds of reps of bodyweight movements under fatigue. That kind of volume — especially if you’re under-trained or under-prepared — can trigger something called Exertional Rhabdomyolysis (we call it “rhabdo”), a condition caused by the breakdown of muscle tissue that releases a protein (myoglobin) into the bloodstream. Too much of it can overwhelm your kidneys.

While rare, it’s serious. So, let’s talk about warning signs and how to stay in the clear.

Know the Warning Signs of Rhabdo

If you experience any of the following, contact a healthcare professional immediately:

• Dark, cola-colored urine

• Severe muscle pain or swelling (especially in arms, shoulders, or thighs)

• Weakness or stiffness that worsens over time rather than improves

• Nausea, vomiting, confusion, or fever

Don’t panic — but don’t ignore symptoms either.

If something feels off, trust your gut and get checked out.

Your First 24 Hours: Rehydrate + Refuel

The two fastest ways to support your body post-Murph:

• Hydration:

  • You lost A LOT of fluids through sweat.

  • Replenish with water + electrolytes (sodium, potassium, magnesium).

  • Avoid alcohol and caffeine-heavy drinks for the next 24–48 hours.

• Protein + Carbs:

  • This IS NOT the time to diet.

  • You need amino acids to repair muscle tissue, and carbs to refill glycogen stores.

  • Aim for real, whole foods — think eggs and fruit, steak and potatoes, salmon and rice.

Movement is Medicine

It sounds counterintuitive, but light movement is one of the best ways to recover.

• Walk. Move. Mobilize.

• Avoid jumping back into intense training for at least 2–3 days.

• Foam roll, stretch, or take a light recovery-based class (like yoga or active recovery work).

The goal is to restore circulation and reduce inflammation — not create more of it.

Sleep: Your #1 Recovery Tool

Your body does its deepest repair work while you sleep. Don’t shortchange it.

• Shoot for 8+ hours of quality sleep tonight and tomorrow.

• Limit screens before bed, stay hydrated, and avoid heavy meals or alcohol late in the evening.

• Oh, and crank the temperature down in your bedroom to 62-68º… You’ll sleep so great!!

Next Steps: When to Train Again

Unless you have been working out at least 3-4 times per week leading up to Murph, you may want to give yourself at least 48–72 hours before returning to full-intensity workouts.

When you do come back:

• Scale appropriately

• Modify reps or weight

• Check in with how your body feels, not how your ego wants to feel

Celebrate Smart

Murph is a powerful tribute. It’s also an opportunity to reflect, reset, and recommit to your training in a sustainable way. Don’t let your pride push you into injury. Let it push you into better habits.

Train for the long game. Recover well.

From me to you —

I’m proud of every single one of you who showed up and gave your best. Murph is more than a workout — it’s a test of character, and you passed with grit and grace. Now take care of that body you just pushed to the limit. Recovery isn’t weakness — it’s wisdom.

-jP

P.S. If you’re feeling beat up, unsure how to recover, or want guidance on what to do next — reach out to one of our coaches. That’s what we’re here for. You can email us at hello@percheronfitness.com, or send us a DM on Instagram/Facebook.