Yesterday was a lot of our athletes’ first time to be introduced to MURPH! It was awesome to see everyone working together and cheering one another on and I’m so proud of y’all for completing half of the beast. Stay tuned for plans for #MemorialDayMurph!
Today is another trying day, of a different sort. If you did MURPH yesterday and you are not taking a rest day today, please approach this WOD as a day to practice your barbell cycling at a moderate weight. You need to take care of your body and listen if it is telling you “no!”
That being said, today will be a great opportunity to practice your BARBELL CYCLING. As we saw in the Open, a lot of us struggle with holding on to the bar for extended amounts of time. Since we are in a snatch cycle, we are doing a complex similar to the “Bear Complex” but more snatch-centric.
Burgener warm up with bar x2
10 side lunges each leg
7×5 behind the neck push jerks, building
E2MOTM 14 minutes, RX: 95/135
1 Power Snatch
2 Hang SQUAT snatch
3 Behind the neck jerk
5 burpee over bar (can be lateral)
The point in this WOD is that you do NOT drop the bar through the whole movement. If the bar is dropped, the weight is too heavy and you need to decrease! I know these are challenging movements- we all need to work on them so if your body is saying “no,” please drop to a lower weight and just PRACTICE THE CYCLE. It will still be a great workout!