April 30th - May 4th Programming - Memorial Day "Murph"

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We have another great week of workouts, including an awesome prep for "Murph" which is coming up on Memorial Day, May 28th.

Formerly known as “Body Armor”, it was renamed “Murph” and became the first Hero workout CrossFit used to honor the bravery and sacrifice of Lt. Michael Murphy who gave his life protecting our freedom in Afghanistan back in 2005.

It has become a tradition in the greater CrossFit Community that we do “Murph” every Memorial Day and this year is no different.

For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

And since we are doing a Hero WOD at the end of May, we figured we would start it off with the Girl WOD, “Angie”.   

“Angie” is also For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Today at WildFire…

We are working on the Split Jerk for strength. This is a great exercise for building explosive power by getting under the bar quickly.

Then, we have a nice little, For Time, workout to complete.

All kinds of good stuff coming at you, from WildFire CrossFit!!

This week at WildFire…

Monday, April 30th 2018

Warm Up: 200m Run

25 Med Ball Taps (R+L) =1

15 Med Ball Presses

100m Med Ball OH Carry

10 Med Ball Lunge with twist

5 Med Ball Ab Pike

2 rounds


Strength: Split Jerk

WOD: For time

400m Medicine Ball Run, 20/14 lbs

20 Kettlebell Swings 70/44 lbs

80 Double Unders

200m Medicine Ball Run 20/14 lbs

10 Kettlebell Swings 70/44 lbs

40 Double Unders


Tuesday, May 1st 2018

Warm Up: Shuttle Run & Line Drills

2 rounds of

10 bent over rows (pick load either barbell or dumbbell)

10 Band pull downs (each arm)

5 Squats with at 3 sec pause

Endurance: Run 1 mile for Time

WOD: For time

100 Pull-ups

100 Push-ups

100 Sit-up (abmat)s

100 Air Squats


Wednesday, May 2nd 2018

Warm Up: 250 m Row

Partner Med Ball Toss

Handstand Skill work: Handstand Hold

Handstand with toes on a box walk to L position

Barbell Clean-thruster warm up:

Shrug > High Pull > Squat Clean > Thruster

Strength: 1 Cluster + 1 Thruster


3 Thrusters, 135/95 lbs

6 Handstand Push-ups

9 Toes-to-bars


Thursday, May 3rd 2018

Warm Up: 1 min each station


Ab wheel

plank hold

back ext

Jump rope

1-2 rounds

Strength: Bench Press

WOD: 20 rounds for time of:

2 Burpee Over Bars

3 Hang Power Cleans, 185/115 lbs

5 Box Jumps, 24/20 in


Friday, May 4th 2018

Warm Up: 200 m Run

10 Single Leg KB DL

5 each direction Plate windmills-shoulder warm up

10 ring rows

10 Lunge with a twist

2 rounds including the run

Strength: 3 Deadlifts, 75% 1RM

Every 1 min for 15 mins

WOD: For time

Dumbbell Front Rack Walking Lunge, 25 ft

5 Ring Muscle Ups

Dumbbell Front Rack Walking Lunge, 20 ft

4 Ring Muscle Ups

Dumbbell Front Rack Walking Lunge, 15 ft

3 Ring Muscle Ups

Dumbbell Front Rack Walking Lunge, 10 ft

2 Ring Muscle Ups

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