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You Did Murph… Now What?

How to Recover After "Murph": Tips + Advice

The "Murph" workout is a staple in the Percheron community. This challenging workout consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, followed by another 1-mile run— all while wearing a 20-pound vest (if you're up for it). Completing the "Murph" is a significant achievement, but the aftermath can leave your body feeling battered. Here's how to recover effectively and get back on your feet:

1. Immediately After Workout

Rehydrate and Refuel:

- Hydration: Drink plenty of water immediately after finishing the workout. Consider adding electrolytes to help replenish what you've lost through sweat. (my personal favorite is LMNT. Mix a packet with water or grab the new canned Sparkling LMNT from the gym.)

- Nutrition: Consume a balanced meal with proteins and carbohydrates within 30 minutes to an hour post-workout. This helps repair muscle damage and replenish glycogen stores.

Cool Down:

- Stretching: Perform gentle static stretching targeting the major muscle groups used during the workout—hamstrings, quads, chest, shoulders, and back.

- Foam Rolling: Use a foam roller to relieve muscle tightness and improve blood flow, focusing on sore areas.

2. The First 24 Hours

Rest and Relaxation:

- Sleep: Prioritize getting at least 8 hours of sleep to allow your body to repair and recover.

- Rest: Avoid intense physical activity. Light walking or yoga can help keep your muscles limber without adding strain.


- Protein-Rich Foods: Incorporate lean proteins like chicken, fish, or plant-based options into your meals to support muscle repair.

- Anti-Inflammatory Foods: Eat foods rich in omega-3 fatty acids, such as salmon, chia seeds, and walnuts, to help reduce inflammation.

Cold Therapy:

- Ice Baths: Consider taking an ice bath or cold shower to reduce inflammation and muscle soreness. Aim for 10-15 minutes.

3. The Next Few Days

Active Recovery:

- Light Exercise: Engage in low-impact activities like swimming, cycling, or walking to promote blood flow and reduce stiffness.

- Mobility Work: Incorporate mobility exercises and dynamic stretches to improve flexibility and prevent stiffness.

Continued Nutrition and Hydration:

- Balanced Diet: Continue eating a balanced diet rich in vitamins and minerals to support recovery.

- Hydration: Keep drinking water throughout the day to stay hydrated.

Massage and Physical Therapy:

- Massage: A professional massage can help alleviate muscle tension and promote relaxation.

- Physical Therapy: If you experience severe pain or persistent issues, consider visiting a physical therapist for targeted recovery strategies. If you need a recommendation, email: and we’ll hook you up!

4. Mental Recovery


- Assess Performance: Take time to reflect on your performance. What went well? What could be improved next time? (honest evaluation goes a long way, but over-analysis and harsh self-criticism will set you back)

- Set Goals: Use your experience to set new fitness goals and create a plan for achieving them. Be realistic, but move the bar.

Mental Relaxation:

- Mindfulness and Meditation: Practice mindfulness or meditation to help relax your mind and body, reducing stress and aiding recovery.

- Leisure Activities: Engage in hobbies or activities that you enjoy and that help you unwind.

Recovery is a critical component of any intense workout program/plan/routine, and "Murph" is no exception. By following these tips, you can help your body heal efficiently and be ready for your next workout/challenge.

Remember, every body responds differently, so listen to your body and adjust your recovery strategies accordingly. Stay consistent with your recovery routine, and you'll be back stronger and more resilient than ever.

Let’s Ride!

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