Post Murph Recovery - Tuesday, May 19th, 2026
Post Murph Recovery
Murph has a way of leaving its mark. Whether you pushed the pace, wore a vest, tackled a volume you don’t usually do, or just dug deep to get through it, your body knows, and now, the part that often gets overlooked matters just as much as the workout itself.
The post Murph recovery.
Not the kind where you just “wait until you feel better,” but the kind where you actually support your body so it can bounce back and keep training well. Because Murph isn’t the end of your training for the week, it the start.
Let’s talk about what matters right now.
First, your body is dealing with a lot:
Muscle fatigue and soreness from high volume
Nervous system fatigue from sustained effort
And now, the first workout of the season in higher temperatures
Training in the heat changes things quickly. You’re sweating more, and losing more fluids, and more electrolytes, and if you don’t replace them, you will feel it. Low energy, heavy muscles, headaches. That “off” feeling. Sound familiar? Hydration isn’t just water either. This is where a lot of people miss the mark. Drinking more water is great, but if you’re not replacing electrolytes, especially sodium, you’re not actually rehydrating properly. That’s where something like Sodii can make a real difference.
It’s simple, it’s effective, and it helps replace what you’re actually losing when you train hard and sweat. Especially this time of year, adding it into your routine can help:
Maintain performance in the heat
Support recovery post workout
Prevent that drained, depleted feeling
Fuel matters too. After a workout like Murph, or even just training in warmer weather, your body needs:
Protein to repair muscle
Carbohydrates to restore energy
Enough total food to actually recover
Skipping meals, or under eating, will only slow you down.
Don’t wait to see how your going to feel, start your recovery now, before your muscles feel too heavy, or your energy is low, ensure your hydrating and fuelling properly.
This is also a great week to lean into recovery a bit more.
If you’re feeling beat up, tight, or just not quite yourself, it might be a good time to take a scheduled rest day, or head over to Vortex Wellness and get in some elevated recovery. Whether it’s compression, nucalm, or red light, just giving your body a chance to recover a bit more intentionally. A little extra attention right now can go a long way. And as a CrossFit Indestri member, you get a discount.
And yes, it’s okay to pull back too. That could mean, one or two rest days this week. You don’t need to prove anything after Murph.
Murph is one day. How you recover, how you fuel, and how you hydrate in the days that follow, that’s what will make all the difference in how the rest of your training goes this week.
We train hard, but we recover smart.
Tuesday, May 19th, 2026
Focus:
Tabata Penguins
Tabata Hollow Holds
1 min rest between Tabatas
WOD:
20 min Max Cal w/ partner
*on one machine, switch as needed.
Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri