What Should I Eat Before Murph?

Are you planning on tackling the Murph Challenge this weekend?

As nutrition coaches one of the most frequent questions we get asked is, “What should I be eating before I workout?”

Murph is no exception to this question, especially because of how challenging it can be!

Here are a few tips to keep in mind to make sure that you are properly fueled and ready to take on the Murph Challenge!

The morning of, make sure you eat something!

These are some good options 1-3 hours before Murph:

– oatmeal with fresh berries and nut butter

– a turkey sandwich on whole grain bread

– ½ bagel with peanut butter

– yogurt or smoothie bowl

– orange and string cheese

*Notice protein is paired with every carbohydrate (nut butter, turkey, yogurt, low fat string cheese, eggs)


If you’re an early riser and your breakfast was 2-3 hours before Murph, or you are going to eat something quickly in the car ride to the gym, you should consume an easily digestible carbohydrate for some quick fuel such as:

– a slice of toast with jam

– a small box of raisins

– rice cakes

– a small apple or banana

– a few sips of a rehydration beverage

Keep it light and simple, and remember to start hydrating DAYS before you do Murph! Chugging water the morning will not leave you feeling ready for the workout.

Keep these quick tips in mind and we hope you have a great Murph Challenge!

Need guidance on your nutrition journey? Schedule your Free Nutrition Consult today – crossfitoffthegrid.com



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