Congratulations to everyone that completed Murph this weekend! Of all the workouts, this one never EVER gets easier.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift
30 Minutes

Levels 2-4 will all run through the Snatch Progression together as a group and then continue on their own for the lifts.
Levels 0/1 will go right to the Kettlebell Squat circuit after the warmup.

Levels 3/4
Snatch Progression

Then,
5 x 2
Power Snatch + Hang Squat Snatch + Overhead Squat 70% of 1RM Squat Snatch

Then,
3 x 2
Back Squat 90% of 1RM (if you don’t have a recent 1RM, your heavy triple from 2 weeks ago should be about 85%)
Rest 3 minutes between sets.

Level 2
Snatch Progression

3 x 3
Hang Power Snatch 70% of 1RM Power Snatch

Then,
3 x 3
Back Squat at 85% of what you ended on last week (OR Work up to a heavy triple Back Squat)
Rest 3 minutes between sets.

Levels 0/1

6x
5 Double Kettlebell Squats
10/10 Single arm rows
5 Jump Squats (use half the weight of your 2KB squat)
30 seconds Hollow Hold (you can break it into mini holds, 3×10 seconds if necessary, but get all 30 seconds before moving on)
30 seconds Arch Hold (superman)
60 seconds Rest
***If you finish 6 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, pull-ups, Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.

Conditioning

If you did Murph yesterday and still decided to come in and train today, I strongly suggest skipping conditioning altogether and just foam rolling/stretching.

2017 Regionals Event 5
(12 minute limit)

Level 4
21-15-9
Muscle Ups
Single-arm Overhead Squats

L4 – Ring or Bar Muscle ups, 24/18k kettlebell OHS (switch hands as needed)

Level 2/3
21-15-9
Pull-ups
Dips
Single-arm Overhead Squats

L3 – 20/14
L2 – banded pull-ups, no Rx weight

Levels 0/1
5x AFAP
10 Ring Rows
10 Box dips
5/5 Single arm Kettlebell Lunges (hold the bell in the rack position on the same side of the forward leg)