A Guide To Murph at Anthem!

As of tomorrow, we are 6 weeks away from our Memorial Day Murph! We have some special things in store to make the experience more fun and community focused, so keep reading for all the extra FUN details!

What you can expect on Memorial Day:

We will be running four heats (7:30, 8:30, 9:30, 10:30am), so we can accommodate lots of athletes. Please reserve your spot ahead of time to help our coaches plan ahead!

ThriveHQ will be sponsoring a recovery room during Murph (think cold plunge, recovery boots, Theragun etc.), so you’ll have lots of fun toys to help with the post Murph fatigue and soreness.

We will be having a POST Murph potluck at Anthem, so make sure you hang around, recover, and bring a dish to share (potluck sign up will be at Anthem)!

Murph as Prescribed:

For Time (w/ a 20# Vest)

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

(partition as you see fit)

Murph Training Plan:

We love this WOD! Murph brings us together as a community, to celebrate the heroism of an incredibly brave man, Navy Lieutenant Michael Murphy, and makes us push a little harder in honor of his heroism.

This WOD is a lot of volume and we are partnering with ThriveHQ to prepare you! Anthem will be programming a Murph prep WOD every week leading up to Memorial Day. For those of you looking for a little more prep, we will also be publishing an extra WOD you can do during Open Gym (you will find the extra WODS on our blog every Monday bright and early). We encourage you to look at the week ahead and make sure you have a few days between Murph WODs to allow you to recover.

Additionally, Thrive has written warm-ups and accessory work to support our athlete’s staying injury free. We will be doing these in class, but they will also be included in our extra programming.

If you plan to complete Murph in a weight vest, then train in a vest!

And hopefully this goes without saying, but listen to your body! One Murph prep workout a week in conjunction with everything else we do, is more than enough to prepare you. We know many of you who have been doing this for a while want a little more volume to prepare and there’s value in that too. If you have a week where you’re not feeling it, skip the extra work and just do the mobility work and accessory work from Thrive!

I’m New to CrossFit, Can I do Murph?

Heck yes! First and foremost this is a community event and we can scale up or down to challenge you in just the right way. What we want is for everyone to participate! The energy at Anthem for events like this is unparalleled. If you haven’t experienced it, it’s pretty special to see everyone pushing themselves in their own way and coming together to honor & celebrate. Plus, the food after is pretty dang good!

Still skeptical? Here are a few ideas on ways you can modify (if you aren’t sure what’s right for you, talk to one of our coaches and they will help guide you):

Our favorite way to modify Murph is to split it with a partner!

1 Mile Run (split in half or run together)

20 Rounds (you go, I go):

5 Pull-ups

10 Push-ups

15 Air Squats

1 Mile Run (split in half or run together)

Movement Modifications:

Pull-ups: Ring Rows or Jumping Pull-ups

Push-ups: Banded or to a Box

Run: Walk or Row

Other Scaling Options: No Vest, Half Murph, and many more!! We’re happy to guide you, so chat with a coach!