Every Memorial Day we honor those who have given their lives in service to their country by taking on “Murph.”
This Memorial Day, May 29th, we will have classes at 7am, 8:30am, and 10am only.
US Navy Lieutenant Michael P. Murphy of New York was killed in action in Afghanistan. He received the Congressional Medal of Honor for his actions that day. This workout was something he did on base when deployed. He would also wear his vest.
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
How to Get Started at Black Wolf
Black Wolf is for anyone willing to try. No skill or experience required. Whether you are looking to gain confidence, get stronger, lose weight, or meet amazing people, this place is worth trying!
If you’d like to jump in and try a few out yourself, grab your FREE Week of Classes through the link below
If you are not familiar with CrossFit, weightlifting, or group classes in general, I would love the chance to sit down and chat about whether it’s a good fit for you. Grab a time slot to chat here.
And if you have your own goals that you are ready to pursue, our personal training and hybrid program (personal training & group class) might be a great fit. Click here for more information.
YOUR WEEK OF WORKOUTS
Monday 052223
The Fun: For Time
11-9-7
Front Squats (135#/85#)
Lateral Bar Burpees
1:00 Rest
And then, 3:00 Rest
9-7-5
Front Squats (155#/95#)
Lateral Bar Burpees
1:00 Rest
And then, 3:00 Rest
7-5-3
Front Squats (185#/115#)
Lateral Bar Burpees
1:00 Rest
Tuesday 052323
The Fun: “Diane”
21-15-9
Deadlifts (225#/155#)
HSPU
Wednesday 052423
Skill & Drill: Kipping Pull Up Practice
Murph is Monday!
The Fun: 25:00 AMRAP
800m Run
50 Jumping Lunges
15 Assisted Strict Pull Ups*
400m Run
50 Jumping Lunges
15 Assisted Strict Pull Ups
400m Run
50 Jumping Lunges
15 Assisted Strict Pull Ups
*Max Effort Strict + Jumping Pull Ups for 1 Unbroken Set of 15 Reps
Thursday 052523
The Fun: 24:00 AMRAP
24/16 Cal Bike
16 Alternating SA Hang Power Clean & Press (50#/35#)
24 Russian Twists
— Rest 2:00 —
Alleyway Run
16 Alternating SA Hang Power Clean & Press
16 Lemon Squeezers
— Rest 2:00 —
24/16 Cal Row
16 Alternating SA Hang Power Clean & Press
24 Sit Ups
— Rest 2:00 —
Friday 052623
The Strength: Complex
1 Hang Power Clean
+ 1 Power Clean
+ 1 Shoulder to Overhead
The Fun: 4 RFT
21 Push Press (75/55)
15 Bent Over Rows
9 Box Jump Overs
Rest 2:00
Saturday 052723
Classes meet at 8am & 9:30am w/ Ben
The Fun: 5 RFT
18/12 Cal Bike
6 Hang Power Snatch (95#/65#)
12 Alternating Pistols
24 AbMat Sit Ups
Sunday 052823
Class meet at 9:45am