You’ve just finished Murph. Your arms are noodles, your legs are cooked, and the floor has never looked more inviting. Maybe you crushed your time. Maybe you scaled smart. Either way, your body’s going to feel it.
Murph isn’t just another workout, it’s a full-body, high-volume grinder that hits every major muscle group and challenges your cardiovascular system. If you don't recover properly, you're going to feel wrecked for days, and miss out on good training sessions later in the week.
But don't worry, you can bounce back faster and feel human again with the right post-Murph plan. Here’s how to recover without crashing or losing momentum.
Recovery Starts With a Proper Warm-Up (Yes, Before the Clock Starts)
It might sound counterintuitive to talk about recovery before the WOD even begins, but your warm-up plays a huge role in how your body responds post-workout.
When your muscles are warm, your joints are mobile, and your breathing is steady, you’re more likely to move efficiently, avoid poor mechanics, and reduce excess muscle strain during the workout.
It doesn't have to be anything crazy, and so, here’s what we recommend:
- Jog ¼ to ½ mile at a casual pace to elevate your heart rate.
- Mobilize your hips, calves, shoulders, and lats. These are your prime movers for pull-ups, push-ups, air squats, and running.
- Perform one to two rounds of your planned partition, like 5 pull-ups, 10 push-ups, 15 air squats (Cindy-style) or your custom split (e.g., 5/5/15/5). This helps your brain and body connect and find a rhythm before the real work begins.
Too many athletes go from foam rolling straight to the timer. This is a big no-no.
If you skip this step, you’re likely to compensate with poor movement patterns, and that’s what leads to next-day soreness that sticks around until Thursday.
Fuel Your Body During the Workout
Murph is longer than most workouts, and more intense. If your Murph takes 35 minutes or more, you’re entering endurance territory, and that means hydration and fueling mid-WOD becomes important.
We’re not talking about a meal break. But having water with electrolytes, or sports drinks can go a long way in preventing muscle cramps, energy crashes, and overheating, especially if you're doing the workout outside or with a weight vest.
Keep a bottle near your station. During longer transition breaks (like squats or when switching movements), take a quick sip. Even just wetting your mouth can reduce perceived effort and keep your energy more stable throughout the WOD.
If you're doing Partner Murph or a longer-than-expected version, adding a small amount of intra-workout carbs (like coconut water or a diluted sports drink) can also help. It’s not overkill, it’s smart planning.
Again, warming up and fuelling your body might seem obvious, and you might already do both naturally, but when it comes to longer workouts, it’s about doing them with intent and purpose, so they match the demands of the workout you’re about to perform.
Don’t Collapse: Keep Moving After Murph Ends
You finished. You’re done. And now the floor is calling your name.
Don’t do it.
Laying flat after a long, hard effort like Murph might feel amazing in the moment, but it can actually make recovery worse. Why? Because your blood vessels are still dilated, your heart rate is elevated, and your body hasn’t had a chance to gradually return to baseline.
Instead:
- Hop on a bike or rower for 5–10 minutes at conversational pace.
- Walk around the block or gym to keep circulation moving.
- Breathe through your nose and keep your head above your heart, this helps regulate your nervous system faster than lying down.
This cool-down phase helps reduce post-exercise stiffness, clears out metabolic waste (aka soreness fuel), and tells your body, “Hey, the threat is over.”
The longer you lay motionless, the more likely you’ll tighten up. The athletes who cool down intentionally are usually the ones who feel better 24 hours later.
Stretch: But Not Too Much
After Murph, your body is warm. Muscles are pliable. It feels like a great time to dive into a 45-minute stretch sesh.
But here’s the thing: aggressive, deep stretching right after a high-volume workout can actually cause more harm than good. Your muscles have tiny microtears, and overstretching can stress them even further, potentially increasing inflammation and prolonging soreness.
Instead, keep your post-WOD mobility session light and targeted:
- 30–60 seconds of gentle mobility per area (hips, quads, shoulders, chest).
- Foam rolling is fine, especially for calves and thoracic spine.
- Avoid deep static holds or “splits-style” stretches until at least 6–8 hours post-WOD.
If you want to loosen up more later, do a mobility session in the evening before bed. Pair it with a walk, hot shower, or sauna to relax the muscles without overloading them.
Fuel Up Within 90 Minutes Post-Murph
The training window is over. Now the rebuilding begins, and that means food.
Aim to eat a balanced meal within 60–90 minutes post-Murph.
This should include:
- Protein (20–40g): to rebuild muscle tissue.
- Carbs (40–80g): to replenish glycogen stores.
- Electrolytes and fluids: to restore what you lost during the workout.
Great post-Murph meals might include:
- Eggs, rice, and avocado.
- Chicken, sweet potato, and fruit.
- A post-workout shake followed by a real meal shortly after.
Don’t skip this window.
Waiting too long to refuel increases recovery time, increases soreness, and decreases your ability to bounce back strong later in the week.
Oh, and if you’re tempted to hit the beers right away? Wait.
Alcohol immediately after Murph increases inflammation, messes with hydration, and slows recovery. If you're serious about recovering, save it for later in the day, after you’ve rehydrated, eaten, and cooled down.
Stay Active
(Yes, Even After You’ve “Finished”)
The biggest trap athletes fall into post-Murph?
Going full potato mode on the couch.
Sure, you earned a nap. But if you want to feel better by Tuesday, then stay gently active for the rest of the day. No second WOD, no hero stuff, just movement.
Take a walk with friends or family. Play with your dog. Stand up and stretch while chatting during Memorial Day hangouts. Walk while sipping your recovery shake.
That kind of movement promotes blood flow, helps your muscles re-oxygenate, and prevents your body from locking up like the Tin Man.
The goal is to shift from “post-WOD crash” to “post-WOD flow.” That’s how you recover smarter.
WODprep’s Top 5 Recovery Tips That Actually Work
These are simple actions you can tailor specifically for Murph or other long, grindy workouts, but real recovery is built through long-term habits that support your training over time.
They might seem obvious on the surface, but in practice, they’re harder to stick with, especially when life gets in the way. The athletes who stand out are the ones who do the basics really well, for a really long time.
Want to take recovery seriously year-round? Check out WODprep’s full recovery breakdown, but here’s the short version, ranked:
#1 – Sleep More: Hands down the most effective tool. No sleep = no recovery. Aim for 7–9 hours. This is a non-negotiable.
#2 – Track Your Sleep: Even a basic sleep tracker or app can help build awareness and better habits. If you’re going tech-free, focus on blackout curtains and keeping your bedroom cool and quiet to support deep, uninterrupted rest.
#3 – Train Smarter: More isn’t better. Less volume, more focus and intent, especially for Masters athletes. If you’re ever unsure, talk to your coach about adjusting the volume to match your current fitness level.
#4 – Eat Enough: If you’re under-eating, your body will stay sore and flatlined. Protein and carbs matter—big time. Prioritize natural, whole foods first before leaning on convenience options like protein bars and shakes.
#5 – Contrast Therapy (On Rest Days): Sauna + ice bath rotation. Not immediately after Murph, but great the next day.
#Bonus – The Supplement We Actually Use for Sleep: If you’re looking to dial in your sleep and recovery the way your training deserves, Thirdzy PM Recovery Collagen could be the difference-maker.
It's a melatonin-free sleep supplement about an hour before bed. It’s got GABA, magnesium, and L-theanine—ingredients that help your brain slow down without knocking you out cold or leaving you groggy the next morning.
No melatonin. No grogginess. Just real sleep and real results.
You can now get Thirdzy for 15% off when you use the code "WODprep15".
The WODprep Way to Recovery
Murph isn’t just a workout. It’s a test of character, and recovery is part of how you pass that test.
If you want to feel good tomorrow, train later in the week, and keep your momentum rolling, recovery has to be part of the plan.
That means:
- Warming up well
- Fueling during and after
- Cooling down intentionally
- Moving instead of collapsing
- Sleeping like an athlete
These are simple habits you can be adding that'll massively improve your week.
You gave your best effort for Murph. Now give your body the recovery it deserves.
That’s how we do it at WODprep.
This article’s part of a series to help you get your best Murph score yet. Want the full breakdown? Check out the rest of the series below:
- The Ultimate Checklist: Murph Memorial Workout For Beginners
- How to Scale Murph Workout With These Easy Steps!
- How to Scale Pull-Ups for Murph Workout
- How to Use a Weighted Vest for Murph Workout
- Memorial Day Murph Workout: The Ultimate Strategy
- Murph Workout Training Plan
- What is the CrossFit Murph Challenge?
- What’s a Good Time for Murph? Let's break it down
- Crush 200 Push-Ups in Murph Without Burning Out
- Are You Doing Air Squats Correctly in Murph?
- Pace Murph Workout Based on Your Fitness Level
Your Questions Answered
1. How sore should I expect to be after Murph?
Very. Especially if you pushed hard or it was your first time. Expect tightness in your chest, shoulders, quads, and calves for 2–4 days. But smart cooldowns, hydration, and fueling can cut that in half.
2. Can I workout the day after Murph?
Yes, but keep it light. Think active recovery: a walk, bike ride, light mobility, or an easy row. You’re not trying to win the next day, you’re trying to feel human again.
3. What’s the best thing to eat after Murph?
A solid mix of protein and carbs. Eggs and rice, chicken and sweet potato, or a shake followed by a full meal. Avoid junk food or skipping meals. Your body needs fuel to rebuild.
4. Should I take an ice bath after Murph?
Not immediately. Wait at least 6–8 hours or do it the next day. Right after Murph, focus on rehydrating, eating, and gentle movement. Contrast therapy is great, but timing matters.
5. What’s the worst recovery mistake after Murph?
Going full sloth mode. Lying on the floor or crashing on the couch for hours can lock everything up. Stay moving, even just walking around, so your body can bounce back faster.