Your Week of CrossFit Workouts 051925
2025 MEMORIAL DAY MURPH
Next Monday, May 26th, we will be taking on the workout "Murph" in honor of US Navy Lieutenant Michael Murphy and all of those who have given their lives in service to somthing greater than themselves.
"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
Strength: 3x10 Push Press
The Fun: 12:00 AMRAP
1 Wall Climb
10 Box Jump Overs (24”/20”)
Rest 1:00
Tuesday
The Fun: For Time
2x
12 Target Burpees
6 Hang Power Snatch (75#/55#)
+ 4 Hang Squat Snatch
+ 2 Overhead Squats
Rest 1:00
— Rest an Extra 2:00 —
2x
8 Target Burpees
2 Hang Power Snatch (95#/65#)
+ 6 Hang Squat Snatch
+ 4 Overhead Squats
Rest 1:00
— Rest an Extra 2:00 —
2x
4 Target Burpees
4 Hang Power Snatch (115#/75#)
+ 2 Hang Squat Snatch
+ 6 Overhead Squats
Rest 1:00
Wednesday
Stamina: For Time
50/40 Cal Row (Heats Every 2:30 to 3)
Rest 2:00
2x Alleyway Run
Rest 2:00
30/24 Cal Row
Rest 2:00
2x Alleyway Run
Rest
10/8 Cal Row
Rest 2:00
2x Alleyway Run
Strength: 10:00 to Establish a 2 RM Deadlift (No Bounce)
Pump Station: 3x
7-10 Plate Elevated Kb Booty Girl Squats (1 or 2 KB)
- Reps with Stretch Pause, and 3-5 Count Up
3 Chin Up Negatives
+ 12 Barbell Curls
Thursday
Skill Sesh: Low Ring Muscle Up Progressions
The Fun: 3 RFT
400m Run
25 Quad Squats
10 Burpee Pull Ups
Friday
Strength: E4M x4
2:00 to Complete
10 Bench Press (135#/85#)
Max Double Unders in Remaining Time
The Fun: For Time
50 - 40 - 30 - 20 - 10
Plank Shoulder Taps
50 Hollow Flutter Kicks
Gun Walk Plate Carry D&B - Short Track
Saturday
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: For Time
400m Run
And then, 5 Rounds
15 OH Kb Swings (53#/35#)
30/24 Russian Twists (25#)
And then,
400m Run
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