Your Week of CrossFit Workouts 051225
2025 MEMORIAL DAY MURPH
Memorial Day is almost here. It falls on Monday, May 26th giving us just 2 more full weeks before we are back in here taking on the workout that is "Murph."
"Murph"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
Wear a vest if you have one (20#/14#)
Partition the reps
We will be running to sessions on Memorial Day Monday, 7am and 8:30am. You must reserve your spot because space is limited. Although it will be a large class, we still want people to be able to have there own pull up bar or rings. Reserve your spot.
To learn more about why we take on "Murph" and for ideas on how to scale the workout, checkout this blog post I put up.
How to Get Started at Black Wolf CrossFit
If you or someone you know is interested in jumping in and trying out a few classes here at Black Wolf, all you have to do is grab your Free Week of Classes through the link below. This gives you seven consecutive days to try out as many classes as you can with no obligation to join.
The most important thing is that you find a place that you really want to be and that's why it's a free week and not a free class. We offer a week so you can make sure you are getting the real experience before you decide to join. You'll see if the location, the schedule, the style of coaching, the type of workouts, and the people who will be working out alongside you are all a good fit for you.
So grab your free week, setup your account, and reserve your first class. We would love to get you in here!
Monday
The Fun: Mini Mets
21-15-9
Wall Balls
AbMat Lemons
— Gate Walk —
15-12-9
Burpees
Pull Ups
— Gate Walk —
12-9-6
Kb SDHP
HSPU
— Gate Walk —
21 Wall Balls
18 AbMat Lemons
15 Burpees
12 Pull Ups
9 Kb SDHP
6 HSPU
Tuesday
Strength:
3 Rounds of
:20 UB Power Clean & Jerk (135#/85#)
:40 Rest
And then, 2:00 Rest
At 5 on the Clock, 3 Rounds
:20 UB C&J (155#/95#)
:40 Rest
And then, 2:00 rest
At 10:00 on the clock, 3 Rounds
3 Rounds of
:20 C&J (185#/105#) (Does not need to be TnG. Have fun)
:40 Rest
*Score is total number of reps achieved across the three rounds with each level of weight (3 scores)
The Fun: 10:00 AMRAP
3-2-1 Front Rack Stepback Lunges p leg (95#/65#)*
Suitcase Carry D&B (70#/53#)**
*Long step backs pretty please
*Short track: to the far edge of the Bash bay door they previously sold beer out of to go (where the Prius used to sit)
Wednesday
The Strength: E3M x3
10 Heel Elevated Back Squats
* Regardless of mobility, athletes will elevate their heels a bit higher than normal to put as much focus on the legs as possible. Controlled reps. No free falling, no bouncing. Ideally there would be a bit of a tempo. 2-3 down, 1 count pause (just enough to be still) before fast as possible up with 1 count at the top (keep it moving). These do not have to have super narrow heels although many will bring their heels in a bit more than they would if their feet were on the ground.
The Fun: 10:00 AMRAP
5 Burpee Box Jumps (30”/24”)
20 OH Plate Flutter Kicks
10 Overhead Sit Ups (45#/25#)
Thursday
The Fun: 24:00 AMRAP
6/4 Strict Pull Ups
12/8 C2G Push Ups w/ 1 Tap
9 Oh Kb Swings (70#/53#)
18 Sit Ups
Bear Crawl* (the number of 16’ lengths is based on the round you are on. 1 length in round 1, 2 lengths in round 2, etc.)
400m Run
Friday
Skill: Tabatha Double Unders or Attempts
:20 On/:10 Off x8
Max Double Unders
*Score is TOTAL number of double under achieved across the 8 rounds
The Fun: All Ass No Brakes (18:00 co)
For Time
12 - 9 - 6
Single Arm DB Snatch (Non-Dominant)
OH Carry Down & Back (ND)
Single Arm DB Snatch (Dominant)
OH Carry Down & Back (D)
And then
6 - 9 - 12
DB Sumo Deadlift*
Toes to Bar
And then
400m DB Carry
*2 hands hold the DB with the DB parallel to the ground. Both heads must touch the ground. Wide stance, chest up. This is NOT a hinge. No low back. All leg drive.
Saturday
Classes meet at 8am & 9:30am
The Fun: 4 RFT
6-4-2
Hang Power Snatch (135#/95#)
HSPU
And Then,
400m Run
