What Should I Eat the Night Before Murph? Fueling for Your Toughest Workout

December 18, 2025 •

4 min read

According to sports nutrition experts, the day before a major endurance event is not the time to experiment with new foods. This is especially true for the physically demanding Murph challenge, where your evening meal is crucial for topping off energy stores and ensuring optimal performance. So, what should I eat the night before Murph to be best prepared?

Quick Summary

Maximize your Murph performance by eating a glycogen-rich, easily digestible dinner the night before. Focus on complex carbohydrates and lean protein, while minimizing fats and fiber to prevent digestive upset. Proper hydration is also critical for success.

Key Points

Prioritize Complex Carbohydrates: Eat a meal rich in complex carbs, like white rice or pasta, to maximize muscle glycogen stores for sustained energy during the workout.
Choose Lean Protein: Include a source of lean protein, such as grilled chicken or fish, to aid in muscle repair and recovery without slowing digestion.
Minimize Fat and Fiber: Reduce your intake of high-fat and high-fiber foods the night before to prevent digestive issues like bloating and cramps during Murph.
Stick to Familiar Foods: Avoid experimenting with new recipes, supplements, or dietary changes to prevent unexpected stomach distress on challenge day.
Hydrate Consistently: Ensure you are well-hydrated throughout the entire day leading up to Murph by drinking plenty of water and including electrolytes.

Why Your Night-Before-Murph Meal Matters

For many, the Murph is more than just a workout; it's a test of physical and mental fortitude. It’s a Hero WOD (Workout of the Day) honoring Lieutenant Michael P. Murphy, a U.S. Navy SEAL. Given the sheer volume of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, your body will burn through its stored energy, or glycogen, at an accelerated rate. The evening meal is your final significant opportunity to top off these critical glycogen reserves.

The Golden Rules of Pre-Murph Nutrition

Prioritize Complex Carbohydrates: Carbohydrates are the body's primary and most efficient fuel source for high-intensity, long-duration exercise. Complex carbs, like those found in whole grains and starchy vegetables, release energy slowly, providing a sustained fuel supply.
Include Lean Protein: Protein is vital for muscle repair and recovery. Including a modest amount of lean protein in your dinner helps support muscle health without weighing you down. Think grilled chicken or fish, not a heavy steak.
Go Low-Fiber and Low-Fat: High-fiber and high-fat foods are slow to digest. A large, greasy meal can sit in your stomach, diverting blood flow to your digestive system rather than your muscles, which can lead to bloating, cramps, or nausea during the workout.
Stick to Familiar Foods: As a rule of thumb for any athletic event, do not try new foods or supplements the night before. Stick with what you know and what your stomach can handle. This minimizes the risk of unexpected digestive issues.

Example Meal Options for the Night Before Murph

Your ideal dinner should be balanced, easily digestible, and focused on refueling your glycogen stores. Here are a few reliable options:

Grilled Chicken with White Rice and a Steamed Vegetable: This classic athlete's meal is low in fiber and fat, but high in clean-burning carbohydrates and lean protein. White rice is preferred over brown rice for its faster digestion.
Pasta with Lean Meat Sauce: A simple pasta dish with a tomato-based sauce and lean ground turkey or chicken is another excellent choice. Avoid heavy cream sauces.
Baked Fish with Sweet Potatoes: This is a great alternative for those who prefer fish. A mild, baked white fish and a baked sweet potato provide easily digestible carbs and protein.
Turkey Sandwich on White Bread: If you prefer a lighter, simpler meal, a turkey sandwich is a quick way to get lean protein and refined carbs without much fat.

The Importance of Hydration

Proper hydration is a non-negotiable part of your pre-Murph routine. While your meal is important for fuel, water and electrolytes are critical for muscle function, temperature regulation, and overall performance.

Start Early: Don't wait until the night before to start hydrating. A good rule of thumb is to drink half your body weight in ounces of water daily, increasing it in the days leading up to Murph.
Electrolytes: Consider adding electrolytes to your water in the days before and the night before to ensure your mineral balance is maintained.
Avoid Alcohol: Alcoholic drinks are diuretics and dehydrate your body, negatively impacting recovery and performance. Avoid alcohol entirely the night before Murph.

Comparing Night-Before Meal Choices


Feature	Grilled Chicken & Rice	Pasta & Lean Meat Sauce	Baked Fish & Sweet Potato
Carb Source	White Rice	White Pasta	Sweet Potato
Protein Source	Lean Chicken Breast	Lean Ground Turkey/Chicken	White Fish (e.g., cod, tilapia)
Fat Content	Very Low	Low	Low
Fiber Content	Low	Low	Low
Digestibility	Excellent	Excellent	Excellent
Glycogen Replenishment	High	High	High
Potential for GI Issues	Low	Low	Low

Conclusion

Making a smart dietary choice the night before Murph is one of the most effective ways to ensure you have the energy and endurance to tackle the demanding workout. By focusing on easily digestible, complex carbohydrates and lean protein, while consciously avoiding high-fat, high-fiber, and unfamiliar foods, you set your body up for success. Combined with consistent hydration and a commitment to not trying anything new, your evening meal will be a powerful tool for honoring the legacy of Lt. Michael P. Murphy with your best performance yet. Remember, the goal is to feel fueled and ready, not sluggish or bloated, when you approach that first mile. For further reading on performance nutrition, resources from reputable sports medicine organizations can be invaluable.

Post-Workout Notes

After completing Murph, your body will need a different type of fuel. The focus should shift to consuming a combination of simple carbohydrates and protein to immediately begin the recovery process. Examples include chocolate milk, a smoothie with protein powder and fruit, or a recovery bar. Follow this with a balanced, more complete meal within a few hours.

Note: This information is for educational purposes only and is not a substitute for professional medical advice.

Frequently Asked Questions

Yes, carb-loading is beneficial for a long, high-intensity workout like Murph to increase your body's glycogen stores. Focus on increasing your complex carbohydrate intake in the 24-48 hours before the event, without increasing overall calories by too much.

No, a big, greasy meal should be avoided. High-fat foods are slow to digest and can lead to gastrointestinal distress, bloating, and a sluggish feeling during the workout.

If you can't tolerate a large dinner, focus on smaller, frequent meals throughout the day before Murph. Emphasize easily digestible complex carbs and lean proteins to get your glycogen stores up.

Easily digestible, low-fiber complex carbohydrates are best. Think white rice, white pasta, sweet potatoes, or bananas. These provide quick, clean-burning fuel without a heavy fiber load.

No, you should avoid alcohol entirely the night before Murph. Alcohol is a diuretic and will dehydrate your body, negatively impacting your performance and recovery.

Start hydrating consistently a few days prior. A general guideline is to drink about half your body weight in ounces of water, and consider adding electrolytes, especially if training in heat.

A small, easily digestible snack before bed can be beneficial, especially if your dinner was earlier. Options like a banana or a small bowl of oats can top off your energy stores without disrupting sleep.