Each Memorial Day, the 321 Wellness community comes together to honor fallen heroes with the legendary Murph workout—a challenging benchmark CrossFit WOD that tests endurance, strength, and mental toughness. If you participated in this year’s Murph, congratulations! Whether it was your first time or you’ve done it before, finishing this grueling workout is no small feat.
This is the first time I completed Murph [no vest] in 7 years. My time was 55:18, and I’m humbled every time I finish. It’s not just about the time—it’s about pushing limits, honoring the challenge, and continuing to show up. Grateful for the journey and the strength to keep going. But the work doesn’t stop when the workout ends. The true recovery begins once your body is cooling down.
In this blog, we’ll dive into the significance of Murph, tips for post-workout recovery, and how to optimize your muscle repair to get the most out of this tough workout.
What is Murph?
The Murph workout consists of the following:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
These reps are performed while wearing a weighted vest, which adds an extra level of intensity and challenge. This workout honors Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. Every year, CrossFit athletes across the globe take part in this tribute, pushing themselves to their physical limits. CLICK HERE to watch 321 take on Murph!
The Importance of Recovery After Murph
After pushing your body through a grueling workout like Murph, your muscles need proper care to recover and rebuild. Recovery is essential to avoid injury, reduce soreness, and maintain long-term fitness progress. Here’s how to maximize your recovery post-Murph:
1. Hydrate to Restore Electrolytes
Rehydrating is one of the most important recovery steps post-Murph. During intense exercises like Murph, your body loses a significant amount of fluids and electrolytes through sweat. Hydrating with water is a must, but consider adding a sports drink with electrolytes or even IV hydration therapy for faster rehydration. IV hydration delivers fluids and essential nutrients directly into your bloodstream for quicker absorption, ensuring your body is replenished immediately after your intense workout.
2. Active Recovery: Stretching and Mobility
The high-impact nature of Murph can leave your muscles feeling tight and fatigued. Stretching and mobility exercises help to reduce muscle tightness and improve flexibility, which will aid in the muscle recovery process. Focus on stretching your hamstrings, quads, shoulders, and back to alleviate tension.
At 321 Wellness, we offer sauna therapy and sports massages that can further help relax muscles, promote blood circulation, and speed up recovery. Schedule a post-workout massage for targeted muscle release and relaxation.
3. Nutrition: Fueling Recovery
To support muscle repair and replenishment of glycogen stores, it’s essential to refuel after a tough workout like Murph. Aim to consume a meal rich in protein and carbohydrates within an hour of finishing your workout. This helps to repair muscle fibers broken down during exercise and replenish the energy stores used during Murph.
At 321 Wellness, we emphasize protein as a key macronutrient for recovery. Consider a high-protein shake or a whole-food meal containing lean protein (like chicken, turkey, or fish), complex carbohydrates (like sweet potatoes or quinoa), and healthy fats (like avocado or nuts).
4. Rest and Sleep
Rest and sleep are two of the most important aspects of muscle recovery. After a tough workout, your body needs time to repair itself. During sleep, your muscles undergo repair and rebuilding, so ensure you get a good night’s rest after completing the Murph workout.
Why Choose 321 Wellness for Your Recovery Needs?
At 321 Wellness, we take recovery seriously. We understand that recovery is just as important as the workout itself, and we’re here to help you feel your best after tough challenges like Murph.
- IV Hydration Therapy: Fast-track your recovery by replenishing fluids and nutrients directly into your bloodstream. This is an excellent option for post-Murph recovery.
- Sports Massage: Our experienced massage therapists provide deep tissue and sports massages that target sore muscles and promote faster recovery.
- Sauna Therapy: Relax and recover with our infrared sauna, which helps detoxify the body and promotes muscle relaxation.
- Personalized Nutrition Coaching: Our nutrition coaches can help you fuel your recovery with the right foods, ensuring your body gets the nutrients it needs to repair and build strength.
Book Your Recovery Session Today
Whether you’re a regular member of 321 Wellness or you participated in Murph for the first time this year, we’re here to help you recover. Book a recovery session today to experience the difference that targeted recovery can make or grab our FREE recovery guide HERE.