CrossFit Proficient | May 2025 Programming Focus

Jesse Humphrys

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April 30, 2025

MAY | MONTH V, PHASE II – STEADY BURN

PREVIOUS MONTH’S HIGHLIGHTS

Began Oly Strength Cycle
Higher Volume Kipping Pull-Ups + Toes to Bar
Extra Credit Focus on Snatch/ Clean Pulls
Beginning of Optional Murph Prep
Hero Workout – Small

THE MONTH AHEAD – MAY 2025

This month of programming could be our favourite month of the year yet! Let’s talk about some of the themes carried over from last month and then we can talk about the brand new! We see our Oly Strength cycle continuing on and finishing mid-May. We are confident athletes will see improvements from week 1 of the cycle! We also saw the first week of Murph Prep during the final week of April under its own separate category of “Optional Murph Prep.” For this month we will now see it housed under the Extra Credit on 1-2 of the days. We have focused on the movements/ volume for Murph fairly well during class workouts but a little extra practice never hurts! Now let’s talk about all the new focuses for this month!

We start off with a higher focus on both Ring/ Bar Muscle-Ups. We saw last month’s Extra Credit start to trend towards practicing the Ring Muscle-Ups and now we will see them more frequently during classes. The Extra Credit for this month, while also incorporating Murph, will also incorporate extra practice/ drills for the Ring Muscle-Up. The Ring MUP is usually the more challenging of the two movements so we want to give extra practice and drills to help give people hopefully develop the skill faster! We will also see longer Bike distances/ Cals to continue to build that endurance! We have a LOT of special workouts coming your way this month…you will see a specific Mother’s Day workout, along with Isabel/ Isabel+, and of course MURPH! Murph will be on Memorial Day(US) (26/5) and we can’t wait to see everyone tackle this special workout. Let’s keep our nose to the grindstone through this month!

OLYMPIC LIFTING CYCLE (31/3-16/5)

Week 1 – Test 1RM Snatch + Clean & Jerk
Week 2 – 3x3 @RPE 6, 3x2 @RPE 7, 2x1 @RPE 8
Week 3 – 3x2 @RPE 7, 3x1 @RPE 8, 2x1 @RPE 8+
Week 4 – 3x2 @RPE 8, 3x1 @RPE 8+, 2x1 @RPE 9
Week 5 – 2x1 @RPE 8, 1x1 @RPE 8+, 5x1 @RPE 9
Week 6 – Deload
Week 7 – Retest

WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS

(2x/ Week) Olympic Lifting Strength Cycle
(2x/ Week) Optional Murph Prep
(3x/ Week) Extra Credit – Murph Prep + Ring Muscle-Up Development
(1x/ Week) Partner Workout
(1x/ Month) Mother’s Day Workout
(1x/ Month) Classic Workout: Isabel / Isabel+
(1x/ Month) Hero Workout – Murph

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MAY | MONTH V, PHASE II – POWER OUTPUT

PREVIOUS MONTH’S HIGHLIGHTS

(2x/week) Snatch/Clean Pulls
(1x/week) Bike Engine Building
(1x/week) Bar Muscle Up Skill
(1x/week) Power Snatch Cycling

We spent April throwing down with some of the 3 Bs of being a badass competitor…the Barbell, the Bike, and the Bar Muscle Up. Right into April we saw our Bike Test with weekly progressions to follow. We saw a lot of the Power Snatch Cycling with heavy loads to build some strength, and speed work to move under fatigue. We saw Accessory lifts to complement our Oly cycle which included Pulls and Split Jerk work. We also worked on our capacity with the Bar Muscle Up and how to push under fatigue and heavy breathing.

For the month of May we are going to still be seeing a lot of these focuses. Like we mentioned in last month's focus, we need to stay strapped in on our 3 Bs! It can definitely be tough to push through progressions for multiple weeks at a time, but the consistency is what always wins at the end. We will see a Split Jerk 1RM prep for the 1RM Clean and Jerk. We are going to continue full steam ahead with the Bar Muscle Up and Power Snatches. We are going to test a 1RM Power Snatch and will see this Quarters Test of Power Plus Amanda. The increasing efforts are going to continue on the Bike – stay locked in. We are almost at that time for our retest there. May is going to be all about Mental Fortitude to stay on the grind!

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MONTHLY HIGHLIGHTS