The 1 rep Max Snatch is the second part of Randy Remixed and the combined total from both athletes will be the teams score. Click on Randy Remixed for full details.

The first 1000m Row of Murph Remixed is a separate score for all divisions. Click on Murph Remixed for full details.

For time, with a 12:00 time cap:

21-15-9-15-21

Deadlifts

Synchronized Bar-Facing Burpees

RX Weight

225/155 (Sets of 21)

275/185 (Sets of 15)

315/205 (Set of 9)

Scaled Weight

185/125 (Sets of 21)

205/135 (Sets of 15)

245/165 (Set of 9)

Flow:

At 3-2-1-Go, teams will begin their set of 21 deadlifts. They can share the work as needed. Both partners will then do 21 synchronized bar-facing burpees. Teams will change weight on the barbell either before or after the bar-facing burpees. Teams will repeat this process through the rounds of 15, 9, 15, and 21 reps. The workout ends when both partners have completed the final bar-facing burpee, or when the clock reaches 12:00.

Standards:

Deadlifts: One partner works at a time. The rep starts with the bar on the floor and finishes when knees, hips and shoulders are locked out in one line. Bouncing the bar off the floor is a no-rep. Partners can help each other change weights. Clips must be used for a rep to count.

Bar-Facing Burpees: Both partners work. The rep starts when both partners have their chests and thighs on the floor, facing the barbell from the same side. The rep ends when both partners have gone over the bar to the other side. A two-foot takeoff is required for Rx, but scaled divisions can step over the bar. The required synchronization is on the floor; partners are not required to jump/step simultaneously.

“Murph Remixed”

For time (splitting all work except goblet squats) with a 24:00 time cap

1000 m Row *separate score

(P1 rows while P2 Bear Hugs Sandbag) (RX @ 150/100 and Scaled @ 100/50)

50 Bar Muscle Ups (RX) / 50 Pull Ups (Scaled)

(P1 works while P2 farmers holds KB&DB) (RX @ 50/35 and Scaled @ 35/25)

100 Handstand Push Ups (RX) / Hand Release Push Ups (Scaled)

(P1 works while P2 hold plate overhead) (RX @ 45/25 and Scaled @ 35/15)

150 Synchronized Goblet Squats

(P1 holds KB and P2 holds DB)

1000 m Row

(Same as first row)

Flow:

At 3-2-1-Go, one athlete will pick up the sandbag in a bear hug, standing upright and facing the rower. The other athlete can then begin rowing. Partners can split the rowing as needed, as long as there is no rowing without the other partner holding the sandbag. The time required for 1,000 meters will be recorded as a score. After the rowing, both partners will move to the rig. One partner will pick up a DB and KB, standing upright and facing the partner on the rig. The partner on the rig will then begin accumulating 50 BMU or pullups (depending on division). Partners can split the rig work as needed, as long as there are no reps done without the other partner holding the DB and KB. After the 50 reps, both partners will move to the wall. One partner will pick up a plate, holding it overhead while standing upright and facing the partner on the wall. The partner on the wall will then begin accumulating 100 HSPU or HRPU (depending on division). Partners can split the HSPU and HRPU work as needed, as long as there are no reps done without the other partner holding the plate overhead.After the 100 reps, both partners will return to the DB and KB to accumulate 150 synchronized goblet squats. Athletes will return to the rower for their second 1000m row with the standards being the same as the first row. The workout will stop if the athletes complete their second row or reach the 24 minute cap.

Standards:

Rowing: Partners can split work on the rower as needed, but the partner on the rower cannot touch the handle until partner 2 has the sandbag in a bear hug. The partner holding the sandbag will stand in front of the rower, facing the partner who is rowing. If the partner holding the sandbag drops the bag or brings the bag below their waistline, the partner on the rower must stop or will be docked a 10 second penalty. Note that the time completing the first 1,000m is a separate score.

Bar Muscle Ups (Rx): The rep starts with arms fully extended at the bottom, and it ends in full lockout atop the bar, with shoulders directly above or slightly in front of the bar. Athletes can chicken wing; as long as they show full lockout on top of the bar. No part of the foot can rise above the bar during the kip. No part of the arms may touch the bar, other than the hands. If athletes take their hands off the bar at the top, that rep counts but they must come off the bar before doing another rep. The partner doing Bar MUs cannot mount the bar until their partner is farmers holding both pieces of equipment (1 Db and 1 KB) in their hands and is standing upright and facing the rig. If the partner doing the farmers hold drops or puts down the KB/DB, the partner doing BMUs must stop or the rep will not count.

Pullups (Scaled): The rep starts with arms fully extended at the bottom, and it ends with the athlete’s chin above the plane of the bar. Athletes can use strict, kipping, or butterfly.

Handstand Push Ups (Rx): The rep starts and ends with arms fully locked out and only the feet in contact with the wall. Hips can touch the wall during the rep, but not at the top. The athlete cannot begin a rep until partner 2 has the plate held overhead. The plate does not need to be held in full lockout, but if it is at or below the top of the head the athlete doing HSPU cannot accumulate reps.

Hand Release Push-Ups (Scaled): The rep starts and ends at the top of the pushup, with elbows locked out and body in a straight line. At the bottom, both hands must be lifted from the floor before starting the upward motion. A straight body position must be maintained throughout the push-up – no snaking, sagging, or pushing up from the knees. The partner doing HRPU cannot begin a rep until partner 2 has the plate held overhead. The plate does not need to be held in full lockout, but if it is at or below the top of the head the athlete doing HRPU cannot accumulate reps.

Synchronized Goblet Squats: One partner will hold a KB in the goblet position (vertically), holding either the handle or the bell. The other partner will hold a DB in the goblet position, holding one end of the DB. Partners can switch between the KB to DB as needed. Both partners must be at the bottom together and at the top together. One partner can wait for the other to “catch up” on a rep. All squats must be below parallel (hip crease below knees) and fully locked out at the top (knees, hips, shoulders all in one line).

“Randy Remixed”

On a 7-minute clock ...

1) Teams will complete "Randy" with one partner working at a time

75 Snatches (RX @ 75/55, SC @ 65/45)

2) In the remaining time on the clock (until 7:00),

Both athletes will find a 1 Rep Max Snatch

Flow:

At 3-2-1-Go, athletes will begin their 75 snatches. Partners can share the work as needed. The time required for 75 reps will be recorded as a score.

After those 75 snatches, both partners will move to another bar and establish a 1RM snatch for each partner. There is no need for partners to alternate attempts, but that is allowed. Partners can help each other change weights. When the clock reaches 7:00, the 1RM for each partner will be totaled for a score.

Standards:

Athletes can Power or Squat a snatch but must finish each rep with bar overhead and arms, hips and legs locked out. The bar must go from the floor to overhead without stopping.

The 75 snatches are for the team, not for each partner. Teams can break up those reps as needed, with one partner working at a time.

This is a two-score event. The time it takes to complete Randy is one score; the other is the total of both partners’ combined 1RM Snatch.

Clips must be used for a lift to count.

Partners can help each other change weights.

Any lift that is off the floor at the 7:00 mark will count if completed successfully.