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