Recommendations & Remarks : Memorial Day ‘24

If you missed our first update with details for Monday’s festivities, get up to speed here!

Here are a few FAQs we get for the days leading up to & recovering from Murph.

• Should I change up my diet? No. However, it may be wise to have some calories in your system if you typically skip breakfast. Not advising any carbo-loading as that would certainly end badly if you’re not accustomed to a large amount of carbs.

• Should I try to snag some extra sleep? 1000% yes. The importance of rest before, and even moreso after Murph, cannot be undervalued.

• How important will electrolytes be during Murph? Vital. Water alone won’t be enough to keep your body functioning optimally enough to endure this grueling of a workout.

• How should I eat after I complete Murph? Keep things clean, avoiding high fats; moreover, don’t hesitate to bump up your serving sizes of protein or carb sources to replenish your body’s stores.

We’ll share more on Monday morning; however to preemptively plant this seed, let us enter this Memorial Day with the intent of honoring Lt. Michael Murph, Officer Joshua Eyer, and other fallen heroes with our best efforts: aiming for the highest quality movement with the upmost integrity as they deserve.

Finally, please review the scaling options below & email us with any questions you may have. We’re happy to help.

Options:

Half Murph Solo (partitioned)
Full Murph with a Partner (partitioned)
Half of either Pull-ups, Push-ups, and/or Run(s) Solo
Full Murph Solo - Rx (partitioned)
Full Murph Solo - Rx (unpartitioned, 100-200-300 in order)
Full Murph Solo with Vest (Rx+)(unpartitioned, 100-200-300 in order)

Movement Substitutes:

Pull-ups : Jumping Pull-ups, KB Swings or SDLHP
Push-ups : Negative into Knee Push-ups, Box Push-ups