"Murph" Next Week - Programming: Week of May 20th - 25th, 2019

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Next Monday, May 27th, 2019 is Memorial Day, and you know what that means!!

THAT’s RIGHT, we have the honor and privilege of doing the Hero WOD, “Murph”. 

For those of you who don’t yet know, “Murph” is the very first Hero WOD named after Navy Seal, Lieutenant Michael Murphy, who fell in the line of duty during the war in Afghanistan in 2005. He was awarded the Medal of Honor , the highest honor the United States Military has to give, as well as a Purple Heart, for his actions. 

We are proud of the strong relationship CrossFit has had since the very beginning with the armed forces who have always had a tradition of excellence when it comes to physical training. It only makes sense. Most military training is about real world situations and getting soldiers up, around, over, and through any obstacles that come their way. When you really think about it, it sounds like a CrossFit WOD. 

CrossFit honors members of the Military who have fallen in the line of duty through Hero WODs, which we do most Sunday’s at WildFire CrossFit in addition to sprinkling them into the daily programming. 

The workout “Murph” consists of:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
For Time.

The Rx, or prescribed version of “Murph” is to complete the workout all the way through, exactly as it is written. There are several ways we will modify the workout for different skill levels. We want for everyone to be able to participate in this workout, and it’s one that you don’t want to miss!

Here are a few options…

4 Rounds of 1 Mile Run 45 Min AMRAP of:
400M Run then, 10 Rounds of: 200M Run
25 Pull Ups 10 Pull Ups 10 Pull Ups
50 Push Ups 20 Push Ups 20 Push Ups
75 Air Squats 30 Air Squats 30 Air Squats
400M Run then, 1 Mile Run 200M Run

The Hero workouts we do are supposed to be longer, heavier, and more challenging, and Murph is just that…challenging. There’s something really special about being able to do this workout on Memorial Day, a day when we honor and remember the brave men and women who died in the line of duty, protecting their Country and our Freedoms, and keeping us safe.

You will always remember your first “Murph”, and there is no other workout you will be prouder to do, in any form. It is an accomplishment, and an experience you deserve, and do not want to miss! 

So get into WildFire, 1 week from today for “Murph”. Since it is Memorial Day, we will have a special class schedule with class at 7:30am and 9am (and YES, 7:30am and 9am are the correct class times). It’s going to be an honor, a blast, and an experience that will last a lifetime!    

Programming: Week of May 20th – 25th, 2019 

Monday, May 20th, 2019 

Strength: Power Clean  


WOD: For time:

2 – 4 – 6 - 8 Ground-to-Overheads, 135/95 lbs

20 – 40 – 60 - 80 Double Unders

2 – 4 – 6 – 8 Goblet Squats, 53/35 lbs

-- then --

Run, 800 m

-- then --

8 – 6 – 4 – 2 Ground-to-Overheads, 135/95 lbs

80 – 60 – 40 – 20 Double Unders

8 – 6 – 4 – 2 Goblet Squats, 53/35 lbs


Tuesday, May 21st, 2019 

Strength: Push Press

WOD: 4 Rounds For Time
Alternating Arms Each Round, of:

10 Single Arm Dumbbell Squat Snatches, 50/35 lbs

8 Single Arm Dumbbell Rows, 50/35 lbs

6 Single Arm Dumbbell Push Press, 50/35 lbs

4 Single Arm Dumbbell Turkish Get-ups, 50/35 lbs

Wednesday, May 22nd, 2019

1 1/4 Front Squat

WOD: 3 Rounds For Time Of
2 rounds of:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

-- then --

Plank Hold, 1 min

Rest 1 min

Thursday, May 23rd, 2019

250m Row For Time
Strength: Deadlift

WOD: 4 Min AMRAP of

21/15 Row Calories

21 Burpees

21 Toes-to-bars

Friday, May 24th, 2019

Endurance/Strength/Skill: 20-sec On & 10-sec Rest for 8 Rounds
Tabata Bike EECalorie

Tabata Handstand Push-up

Tabata Lemon Squeezer


Bike Calorie, 2 mins

then in the remaining time, AMRAP of:

9 Overhead Squats, 75/55 lbs

6 Box Jumps, 24/20 in

3 Handstand Push-ups

Saturday, May 25th, 2019

9am Friends & Family CrossFit

20-min AMRAP

200 Meter Run

5 Push-ups

10 Kettlebell Goblet Squats

15 Kettlebell Swings

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