Never seen as an exercise within a workout, (at least that I remember [heavy days don't count, hahaha] ). It could be interesting to see it... 

남(m)/46/171cm/94kg/2303023/
Practice SLIPS for 20 minutes
Muscle snatch 1-1-1-1-1 reps
Overhead squat 3-3-3-3-3 reps
Squat snatch 1-1-1-1-1 reps
Post loads to comments./
MS 20-40-50-55-57.5kg
OS 20-30-40-50-62.5kg
SS 20-30-40-50-60kg(x)/
목요일 저녁 두번째와드

CFWUx2 10*45dl burgener 10*45ohs 10*45dl 10*40kgohs 5*95ohs
ms 95*5 100.5 106 111.5(f)
ohs 111.5 122.5 128 133.5 133.5
sn 117 122.5 128 128 133.5

Started with 15 mins of intense full body  yoga then
15min AMRAP. 6R @25kg of power snatch, overhead squat and 20 secs tuck hold (30 secs after R1/2).
Not feeling it today but wanted to do something. Thanks to Sinagoga for the scale.

Muscle snatch: 95,95,105,105,115
overhead squat: 95,105x1,105,105,115
squat snatch: 95,105,115,115,125

40-50-60-70-80(x)
40-50-60-70-80
50-60-70-80-90

Messed this one up a little and did 3’s on muscle snatch. Did an ugly 145lb. Single after the WOD (lost balance and took a step)
125-130-135(2)-130-125
125-135-145-155-165
115-120-125-130-145 (should’ve made bigger jumps?) 
EMoM SLIpS: (4 rounds)

1 minute of scales (all 4) :20 back :10 front
2 minutes of handstand descent to tuck hold  or straddle hold practice
some mixed planking and rear plank :30
straddle stretching 1m 

41/178/69”

Snatch 85 105 125 135 145
OH squat 85 85 95 95 105
Squat snatch 85 85 85 85 85

M/34/6'/175#

Muscle snatch: 125/135/140/145/150

M32/1.82/93kg

MS: 35-40-45-50-55KG´s
OHS: 75-80-85-90-100(2xperfect, 1 rep was not deep )
SS: 65-70-75-80-85

As a mathematician / statistician I love to see the numbers. Beyond that, as a CrossFitter, it's great to see researchers looking at Murph as a measure of fitness and something worth analyzing. There's still a lot we don't know...

CrossFit Notes

S: Full ROM, front and back
L: Knee tuck holds on dip bar and PU bar 4x20s
I: Wall holds, slow down together
P: Forward hold
S: Tri, Chest, Samson

PRIORITY:
As WOD describes

SCALING:
None

SUBSTITUTIONS:
None

RESULTS:
95
115
115
115
115

135
135
135
135
135 (form work)

135
135
135
135
135 (good form)

Muscle snatch: 30-32.5-35fail-35-37.5
overhead squat: 42.5-55-60-65-67.5fail
Squat Snatch: 40-50fail-50-50-52.5fail

☆30:21 (BW: 94kg=207-lbs)
CFHIM - MAKING PEOPLE BETTER

☆172-lbs ☆190-lbs ☆185-lbs
CFHIM - MAKING PEOPLE BETTER

35y/o male 235lbs
First CrossFit workout in 1.5 years, no good excuse why I took all that time off, just had a lot going on in life and am excited to get back into it.
MS: 65, 95, 115, 125, 135
OHS: 95, 115, 125, 135, didn’t do last set, wrist killing me, not conditioned
SS: 95, 115, 125, 135, 155

happy with squat snatch considering how long I was off.

MS: 75, 95 &105 from mid shin; 115 & 120 (ugly) from ground.  Would be nice to have full size bumpers instead of my short 25s
OHS: 135, 155, 165, 175x2, stop
SS: 95, 105, 105 caught all of them at 3/4 squat and not comfortable dropping lower or going heavier so stopped here

M/42/6’3”/215
135
175
165
rough on that wrist after a LONG time off snatches. 

Did a power clean&push and front squat technique day instead.
PC-57.5kg PR

65-65-75-75-95
95-105-115-125-135
95(f)-95-95-105-115(x3)

MS: 65-85-95-115-125
OHS: 95-105-115-125-
Sq.S: 65-65-75-85-95-105

100-105-110-115-120
185-190-200-205-215
145-155-165-170-175

Merci à CrossFit Frankton, Pedro, Dora et Raphaël, pour ce level 1, plein d’infos et de bonne humeur. 
Bonne continuation à vous. 

20 min SLIPS

MS: 95-105-115-125-135f
OHS: 115-125-135-155-175
SS: 155-165-175-195-205f-205PR

failed 205 behind the first attempt, felt good so I went for a second attempt that was successful!

Résumé/traduction en Français

Prédicteur physiologiques de la performance sur Murph

Question : Quelles métriques physiologiques et de performances peuvent prédire un temps sur Murph

Conclusion rapide :
Dans ce petit sample, le pourcentage de masse grasse était le seul prédicteur du temps d’un athlète sur Murph.

La mesure de la fatigue anaérobique (et pas la capacité aéro bique) a prédit le temps pour compléter la portion de course de l’entraînement.

____

11 sujets de différentes boxs
Tous ont fait du CrossFit 2 ou 3 fois par semaine pendant au moins 6 mois avec comme expérience moyenne 4 ans.
Tous des hommes entre 21 et 31 ans

Les sujets ont été pesés et la composition corporelle ont été mesurées.

Force musculaire :  1 rep max bench press et back squat
Endurance musculaire : Nombre de rep au bench à 50% de la rep max
Puissance anaérobique : 30 sec Wingate test
Capacité aérobic : Test treadmill V02max

Moins de 72 heures après ces tests, les participants ont fait Murph sans gilet lesté.

Rythme cardiaque max: 185bpm
Moyenne du rythme cardiaque : 168bpm
Moyenne du temps au murph : 43 minutes (36-54min)

Ni le rythme cardiaque ni le niveau d’acide lactique étaient corrélés avec le temps total du Murph.

En revanche un taux de masse grasse plus faible a prédit de manière significative un temps plus rapide au Murph.
En moyenne 58% du temps a été passé sur la gym et 42% sur la course.
Le temps passé sur la gym était un meilleur prédicteur du temps au murph.

De manière intéressante, ni la force musculaire ni l’endurance musculaire n’ont pu prédire le temps total sur Murph ou le temps complété sur la section de gym. Similairement, la v02 max n’a pas pu prédire le temps total au murph et le temps pour compléter la course.

Une capacité anaérobique supérieure était corrélée avec un temps plus rapide au Murph.

Mis ensemble, ces résultats suggèrent que la masse grasse et la tolérance à la fatigue anaérobique sont des déterminants du temps au Murph pour ce sample.

La V02 max n’a eu aucune corrélation avec le temps total au Murph.
Cela suggère qu’un programme d’entraînement qui améliore la tolérance lactique pourrait améliorer la performance sur des testes d’endurance à haute intensité comme Murph. 
Une moyenne élevée du rythme cardiaque et un niveau d’acide lactique élevé montre qu’il y a une demande significative sur le métabolisme anaérobique pendant cette période d’exercice.

Ces sujets étaient modérément entraînés et ces résultats ne sont donc surement pas des prédicteurs d’athlète non entraînés ou élites mais ils peuvent servir de guide permettant de déterminer la performance chez les athlètes de CrossFit.

Merci à CrossFit Frankton pour l'accueil et à Dora, Pedro & Raph pour ce level one. Moment instructif et sans pression :)

Had a great weekend at the Lv 1 course in Kanagawa. CrossFit Motomachi bay is an awesome gym and I would love to return soon. Mike, Paul and Adam shared so much useful info over the two days and made the whole experience one I won't forget. I hope to see you guy's up in Niseko sometime soon! Thanks

Thanks Pablo and Jess!!! You guys were top notch. What a great class! I learned so much and had so much fun! Thanks too, to CrossFit Covalence. 

Skipped SLIPS
Muscle Snatch: 95, 105, 115, 125, 130
OH Squat: 95, 115, 135, 155, 165
Squat Snatch: 95, 115, 135, 145, 155 (missed)

Before I started the workout, I did one of CrossFit Mayhems Wods from a few days ago.
3 sets
50 wallballs
50 kb swings
start new set every 10:00

MS @ 3reps/OS @ 5reps/SS @ 3reps:
15/25/35/45/55# across the board.  Only got one SS at 55#.  Back was just too tired.  Didn’t think I’d get past 15 or 25 so fairly happy.  Stretching and yoga for 20 minutes 

M/24/5'8"/160lb

65lb-75lb-95lb-105lb-110lb
135lb-145lb-155lb-165lb-175lb
135lb-140lb-145lb-150lb(miss)-150lb

Slips stead out over the day
then run with smoker... makes me feel more fit

scaled today 🤷🏽‍♀️
5x3 reps squat snatch - skill day 
35-45-55-65-75 (attempted first 85 but only got 2)
F/23/5’5”/140

Made it to 135 on set 2 of muscle snatches.  Wrist is feeling the pressure, still nursing the injury. 😢

Need to work on Olympic lifts more...
65#/85/105/115/135f/125
65/70/75/80/85
85/95/115/125/135f

35/195/5’9/M

SLIPS then:

muscle snatch: 115-135-145-155-165 (PR)
OHS: 135-155-175-185-195(fail) 
squat snatch: 95-115-135-155-175 

M/34/6’/230
65/75/85/95/105
105/115/125/135/145x2
95/105/105/115/135

impressed with myself after having not done snatches for a VERY long time I can still put at least a little weight up. 

Practice SLIPS for 20 minutes

Muscle snatch 1-1-1-1-1 reps (45lbs)
Overhead squat 3-3-3-3-3 reps  (25 lbs)
Squat snatch:
Reps/weight:
1- 25 
1- 25 
1- 35
1- 35
1- 35

M/39/112kg/179cm
Muscle snatch
70-70-70-70-70kg
Overhead squat
70-70-70-70-70kg
Squat snatch 
80-80-80-80-80kg

Practice SLIPS for 20 minutes
Muscle snatch 1-1-1-1-1 reps 75,102.5,117.5,132.5,137.5
Overhead squat 3-3-3-3-3 reps 95,112.5,115,125,130
Squat snatch 1-1-1-1-1 reps 65,77.5,95,102.5,112.5
    

Muscle snatch: 105 - 115 - 125 - 135 - 145
OHS: 155 - 165 - 175 - 185(2+f) - 185(2+f)
Squat snatch: 135 - 145 - 155 - 165 - 175(fx2)
m/52/5'11"/200#

MS:  95-115-125-135-145
OHS: 135-165-185-205F-205
SS:  145-155-165-175F-175F 

Had to move quickly to get through all this – limited on time today.  I think 145 is a PR for muscle snatch.  Felt good to come back and get 205x3 for OHS.  Didn’t quite have a high enough pull to get under 175 for snatch; think I may be cutting off my pull too early.  No SLIPS today.

47m/5'10"/185

Muscle snatch 65# all 5 sets
OHS 65-65-75-75-85
squat snatch 95-105-115-125(f)-125

Jackie
35-45-45-45-45 muscle snatch
15-15-15-15-15 OHS
45-45-55-55-45 power snatch

SLIPS - 20 min
Muscle snatch - 5x1 @ 115lbs
OH Squat - 5x3 (135, 145 - 4 sets)
Squat Snatch - 5x1 (115, 125, 135, 145, 150F)

Muscle Snatch: 
1- 55/65/65/70/70/75(PR)

OHS: 3- 55/65/70/75/85

Squat Snatch: 1-55/65/65/70/70/75(PR)

Well since I've never done muscle snatches I guess 75# is my PR. 75# is also my squat snatch PR and I almost missed it today. 

F/53/GarageGym

Did SLIPS for the first time. Those are no joke!! 

Muscle Snatch 60# all across
Overhead Squats 70# all across
Squat Snatch 55# all across 

It’s been a year or so since doing a squat snatch. 

I’ve challenged myself to do the CrossFit.com WODS for a month. 

Un énorme merci à Fede, Elie et Vanina pour ces 2 jours au top! On a appris plein de choses grâce à vous et votre bonne humeur nous a permis de passer un super moment! Kiki, do you love me? :P A bientôt!

Working out at 10,000 ft and far from acclimated. 
5x2 min rounds of
10 burpees
100m “sprint”
max rep burpees
2 min rest btwn rounds
12-13-13-13-12

Merci à toute l'équipe Fede, Elie et Vanina pour ce week-end pour leur pédagogie et surtout pour la bonne humeur en leur compagnie ! Très heureux de vous avoir rencontré. A la prochaine 

SLIPS ✅
Muscle Snatch: 75-80-95-95-95lbs
overhead squat: 65-80-80-95-100Lbs
squat Snatch: 80-80-80-80-80lbs

Pablo and Jess were great!  Thanks for coming out to Louisville.

45-95 LBS ON ALL 

Hotel gym, and short on time. Did about 5 minutes of SLPS (skipped "I"), then subbed 40lbs dumbbell muscle snatches in this format:

5 rounds of
10 left arm snatches
10 right arm snatches
400m run (treadmill)
19:17

Un grand merci aux personnes du séminaires de nous avoir transmis leurs connaissances , c'était géniale et une super expérience , j'ai adoré 
Merci également à crossfit Frankton car sans eux aucun séminaire de prévu a Bordeaux.
Merci pour tout 
David 

SLIPS ✅ 
Muscle Snatch 30-35-40-45-50
OHS 40-45-50-55-60
Snatch 50-55-57,5-57,5-60X

A big thanks to Drake Sladky and Oskar Johed for helping us in our quest of being better coaches at the Level2 seminar in Sweden (CrossFit West 162).
It was a great weekend with a lot of feedback, which I will incorporate into my way of coaching.

This is such a great movement variation for coaches teaching newer clients the Olympic Lifts, especially for weaker and/or less coordinated athletes staying with the muscle variations for some time does wonders for their motor control growth and self confidence.

Muscle snatch:35-40-45-50-55KG.
Overhead squat:60-70-80-90-105-115KG(1).
Squat snatch:40-60-70-80-90KG(X).
https://youtu.be/rxZun1DbkGw

Super formation! 
Merci Pedro, Raph et Doraaa 😍

SLPS
muscle snatch x 1 (new skill for me, thanks HQ)
70/70/75/80/80
OHS x 3
95/115/120/120/120
squat snatch x 1
95/95/105/05/110
m/50/175

Really great study. I just completed 30 days of Murph. I'm 50, would consider myself an average crossfitter. 5'11 and 185lbs...
throughout the 30 days my weight stayed exactly the same.. nutrition didn't really change apart from Protein intake and water consumption... both increased of course. Your average times across all athletes, are pretty close to mine throughout the duration of 30... times ranging from 38mins to 52 mins... Most significant for me was doing Muprh on memorial day alone with a vest unpartitioned took 58 mins.. (this was a week before my 30 days started) and then the last Murph of the 30 days again with a vest, unpartitioned, BUT with 8 others in a gym setting, took 44 mins... partly increased physical fitness, and partly collective suffering.. that latter making the biggest impact for sure during the 30 days. significant improvement in pull up ability over the 30 days of course made a huge impact... at the start, I struggled to comfortably string 5 pull ups. at the end, sets of 10 were no challenge. would have been good to do a more scientific study over the time... Body fat %, body composition etc... will try to sort that for the next challenge... Thanks for the study.

Merci à fede, vanina et eli pour ces bons moments un week-end très intéressant au top en remerciant aussi crossfit Lutèce II pour cet accueil chaleureux la bise à très bientôt 🏋🏽‍♂️

WOD ANALYSIS

Coaching notes:
At first glance, this exercise is similar to 200625, so its analysis is almost the same. However, the movements of 200625 were selected based on technique and today’s movements are based on strength.

Template: This WOD follows both “For Completion” and “As Heavy As Possible” template. For completion is for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching) and AHAP is for snatch movements. 

Form: In fact, This WOD combined two single modality WODs in one, cleverly. The first combination is low intensity SLIP from gymnastic modality and the second combination is 3 heavy complex movements from weightlifting modality.

Purpose: The purpose of the exercise is to increase the snatch records, so the athletes must lift their heaviest resistance. The amount of resistance should be progressively increased to reach their record (1RM, 3RM, 1RM respectively). Athletes must strive to do their best and should rest at least 2 minutes between sets. If the athletes do not have a good rest between sets, their record will drop.

Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.

Time to perform: This high volume and heavy WOD takes about ≈ 50 min. In the SLIP part, athletes practice for 20 min, without recording.  However, Athletes must strive to do their best for perform 3 snatch movements and should rest at least 2 minutes between sets.

Running a class: Trainers just have ≈ 10 min for set other parts of class.

Physiology (GPP): Strength and muscular endurance play the major role in this exercise. Furthermore, mobility, balance and coordination are challenged in this WOD.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in first part of this exercise program. Furthermore, low repetitions per set will make use of the phosphagen system in second part.

Anatomy:
Snatch: Trapezius (upper fibers), Anterior & middle & posterior deltoid, Triceps, Gluteus maximus, Quadriceps
_____________________________________

Running a 60 min class:
Whiteboard ≈ 3 min
SLIPS (general warm-up) ≈ 20 min
Specific instruction ≈ 3 min
WOD ≈ 30 min
Cool-down ≈ 4 min

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

merci beaucoup a tte l'équipe de ce week!!Vanina Fede Elie vous avez été au top!! grand professionnalisme, j'ai beaucoup appris. 
A bientôt 

Thankyou so much for this weekend!!! I really enjoyed every second of it. Such a good energy, high quality and diversity in lecture and practical and so so much fun. I felt really welcome and relaxt 😌. 

Thanks Mike, Paul and Adam for an awesome weekend that exceeded expectations. And thanks Motomachi Bay CrossFit for the amazing space. 

A great class and a great time and the coolest picture with the best instructors in all CrossFit (Eric and Courtney) in beautiful Thornton CO at CrossFit Eminence!

Globo Scale:  If you are using a barbell with iron plates or can't drop your barbell, work up to controllable singles (triples on OHS), then do sets across.  If you only have dumbbells today, spend 10 minutes working snatch positions with a broomstick or PVC pipe. Then work up to heavy singles/3's on each side with your dumbbells with perfect form, then do sets across.  If you max out your dumbbells do AMRAP sets.  You can also use water jugs, milk jugs,  soup cans, or other objects for this if your dumbbells are too heavy to do this with good form.   This is going to be well below 50% of your 1rm OHS/squat snatch with a barbell though so be careful and work this for form.  Bodyweight sub go ahead and spend 10-20 minutes with PVC or stick, then use odd objects for single arm OHS/snatches.   Adding in pistols, Knee jumps, and Handstand work will work on some of the coordination aspects worked in the OHS/snatches especially if you do not have any odd objects or are proficient in single arm snatches.    SLIPS as rxed. 

Champions Club Scaling Notes

RANT
I have used a hook grip 3 times in my entire life: the Level 1 in 2010, the Level 1 in 2015, and the Level 1 in 2020. All of my regular Metcons and max effort workouts are just with a regular grip. Hook grip is one of those things I don't really care about either way if an athlete wants to develop it or not. I also think it's about 5th or 6th on list of important things to get out of the Olympic lifts. 1. Bodyweight perception/unweight/core-to-extremity. 2. Jumping mechanics. 3. Challenging positions through loss of connection. 4. Challenging positions through upright torso... then maybe you'll get into largest loads moving quickly, which the hook grip would help with. The first four things listed are going to be present in sport and life; hook grip seems like more of a thing signature to an perfectly round/spinning barbell that's evenly loaded. That being said, I wish I was patient enough to have practiced it more.

WHAT ABOUT THE MOVEMENTS
Muscle snatch - jumping, external load
Overhead squat - squatting, upright torso, external load, extra demand placed on the midline
Snatch - jumping, external load, change of shape/transition position, emphasis on landing

WHAT ABOUT THE FORMAT
I was trying to buy a little bit of time to think on the format by writing a decently long rant. But really what I am wondering is if the weight is designed to move up with each set across the board? My 3 RM overhead squat is probably more than my snatch, though. I get the jumping, then squatting, then putting it all together. I'm just not sure why it's 3 reps instead of 1. Not complaining at all, just curious. Anyone input Mel or Jim?

TECHNIQUE SCALE
Same max effort format, just make the reps double digit each set. Any number will do.

CONSISTENCY SCALE
AMRAP in 20 minutes of:
10 power snatches
10 overhead squats
:30 L-sit

INTENSITY SCALE
As is.

MY STUFF
I ended up running 4 hill sprints on my off day with our group and puked after. I was planning on taking today completely off, but I forced myself to do some sets of muscle snatch. Started at 135 and went up by 2.5 each time to make it up to 155.

GENERAL FEAR LEVEL: 3