With Murph on Monday, Today is going to be a self-directed OPEN GYM.
Coach Kendra will be there to work out and help with any questions, etc..
It's a great day to work on mobility - maybe hit a foam roller and lacrosse ball for some time.
Murph Reminders:
Remember - Murph is a time to honor someone who sacrificed himself for others, whether you are doing the whole thing or Smurf (half Murph) you are joining the biggest workout worldwide in honor of an incredible human being.
We will run two heats of Murph, please sign up online so we can get an idea of numbers
Please Register for either the first heat at 7:30 (plan to get here by 7:15 to warm up) or the second heat at 9:00 (also come early to warm up )
We will have food and drinks afterwards potluck brunch style so please plan to bring something to share and stay to hang out and celebrate Memorial Day and Michael Murphy.
HAPPY FRIDAY CREW!!
ORANGE | Friday Conditioning
Overview: Run-bookend chipper with the first DB snatch exposure of the cycle. The load should move steadily, the sandbag should stay clean, and the second
run should feel earned.
For Time:
- 800m Run
- 24 1-Arm DB Snatch (50/35 lb, alternating)
- 12 Sandbag Cleans (100/70 lb)
- 800m Run
**Sub 3 minutes on the ski erg for each 800m run if SNOW
Rx for Age Groups:
35-54: 800m Run + 24 DB Snatches @ 50/35 lb + 12 Sandbag Cleans @ 100/70 lb + 800m Run
55-59: 700m Run + 22 DB Snatches @ 40/25 lb + 10 Sandbag Cleans @ 80/50 lb + 700m Run
60+: 600m Run + 20 DB Snatches @ 35/20 lb + 8 Sandbag Cleans @ 60/40 lb + 600m Run
Scaling:
Sandbag -> lighter sandbag -> DB clean/carry variation
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WARM-UP
2 rounds:
- 2:00 easy row / machine
- 8 PVC pass-throughs
- 8 PVC overhead squats
- 6 snatch-grip RDLs
- 6 muscle snatches
- 5 broad jumps or tall jumps
- 10 banded pull-aparts - 5 inchworm Into Greatest Stretch
Barbell Snatch Warmup on Whiteboard
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OHS Squat + Back Squat
Score: Load.
Overview: OHS keeps the snatch receiving position active, then Back Squat Tempo (3,1,X,1) builds leg volume with control. Own the bottom, stand hard, and
reset before the next rep.
OHS Squat
- 3 sets of 5 OHS @ 55%
Back Squat - Tempo (31X1)
- 5 sets of 5 @ 68%
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OLY Primer (Snatch)
Score: No score.
Overview: Snatch balance and broad jumps prime speed and aggression without fatigue. The high-hang and hang power reps should sharpen the pull before
the heavier work.
Workout:
Snatch Day Primer
- 3 sets: 3 Snatch Balance @ 40%
- 3 sets: 3 Broad Jumps (max distance, full reset)
- 4 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch @ 50%
| Snatch Working Sets
Score: Total load.
Overview: Record every working-set load. Final score is cumulative total load across all completed working sets.
Workout:
Snatch Working Sets - Wave Loading
- Wave 1: 3 sets of [1 PS + 1 SS] @ 73%, 75%, 78%
- Wave 2: 3 sets of [1 PS + 1 SS] @ 75%, 78%, 82%
- Wave 3: 1 SS @ 85%
Scaling:
Squat Snatch -> Power Snatch + Overhead Squat
Use a working weight that preserves positions and intended bar speed
Murph Reminders:
Remember - Murph is a time to honor someone who sacrificed himself for others, whether you are doing the whole thing or Smurf (half Murph) you are joining the biggest workout worldwide in honor of an incredible human being.
We will run two heats of Murph, please sign up online so we can get an idea of numbers
Please Register for either the first heat at 7:30 (plan to get here by 7:15 to warm up) or the second heat at 9:00 (also come early to warm up )
We will have food and drinks afterwards potluck brunch style so please plan to bring something to share and stay to hang out and celebrate Memorial Day and Michael Murphy.
Workout Definition
SUSTAINABLE YELLOW EFFORT
no barbell, no pull patterns before Friday.
Athletes should finish each station with about :10-:15 to breathe and transition.
EMOM 35 - 7 Stations x 5 Cycles
Min 1: 40 Double-Unders
Min 2: 18 Russian KB Swings (53/35 lb)
Min 3: 12/9 Cal Echo Bike
Min 4: 50' DB Front Rack Walking Lunges (50/35 lb)
Min 5: 100' DB Front Rack Carry (50/35 lb each hand)
Min 6: 10 DB Push Press (50/35 lb)
Min 7: :30 Hollow Hold
Rx for Age Groups:
35-54 CORE: 40 DU, KB 53/35, 12/9 Echo, lunges 50/35, carry 50/35 each hand, push press 50/35, :30 hollow hold
55-59 CORE: 30 DU or 80 singles, KB 44/26, 10/8 Echo, lunges 35/25, carry 35/25 each hand, push press 35/25, :30-:35 hollow hold
60+ CORE: 80 singles, KB 35/25, 8/6 Echo, lunges 25/15, carry 25/15 each hand, push press 25/15, :30 hollow or plankScaling:Double-Unders -> Single-UndersRussian KB Swing -> lighter KB swingDB Front Rack Walking Lunge -> goblet lunge -> step-upDB Front Rack Carry -> farmer carryDB Push Press -> single-arm DB push press or lighter DBsHollow Hold -> tuck hold -> plank hold
WARMUP
1 Lap - Skip around the building
2 Rounds of 1 min Echo Bike Swims + 10 DB presses
2 mins of singles - Jump Rope
2 rounds - 10 lunges each side (unweighted)
3 Rounds of Hip Bridges - 30 sec hold each time
3 rounds of 30 sec hold Hollow Rocks
