How to Recover from Murph

Slater Coe • May 25, 2026

Murph Recovery

Murph usually creates a different kind of soreness than normal class workouts. Higher volume... more eccentric loading... more total reps than most people are used to accumulating in one session. 

 

The biggest thing afterward is honestly pretty boring... eat enough food and don’t disappear onto the couch for the next 10 hours.

 

Most people finish Murph under-fueled and dehydrated, even if they don’t realize it. A solid meal later in the day helps a lot more than supplements or recovery gadgets.

 

You don’t need a perfect “post-workout meal.” Just eat like someone who actually trained hard. Protein matters, and carbs matter too. 

 

Aim for:

*roughly 0.8–1g protein per lb of bodyweight across the day

*carbs higher than normal

*fats moderate

*Not exact macro counting necessarily... just intentional eating.

 

A 200lb person might land somewhere around:

*180–220g protein

*300–450g carbs

*60–90g fat

 

This is probably not the day to fear “simple carbs.”

 

Rice, potatoes, pasta, bread, fruit, cereal, sports drinks... all reasonable after that much output. Again... not because they’re magical. Just because they digest easily and refill glycogen quickly.

 

Movement later in the day also helps more than people expect. Nothing intense. Just walking around, light biking, easy movement, anything that keeps you from stiffening up completely. The people who try to stay slightly active afterward usually feel better the next morning than the people who immediately shut everything down.

 

And honestly... don’t feel obligated to destroy yourself with recovery work. You probably don’t need aggressive stretching, painful foam rolling, massage guns, ice baths, or some complicated protocol you saw online.

 

Mostly you need:

*fluids

*sodium

*food

*some movement

*sleep

 

The soreness usually peaks the next day or even the day after, especially in the quads and lats. That’s normal.

 

Light movement and getting back into a routine tends to help more than sitting still waiting to “fully recover.”

 

Which is annoying advice... but it’s usually true.

 

Hope this helps!

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