MARBLE MAYHEM WEEK 3

The FINAL workout for Marble Mayhem 2023 is here!

Check out the Leaderboard to see how the 4 teams stack up!

Your Week 3 Workout has very different variations for Rx and scaled. This was done to make it easier to judge and rank.

Rx Compete is a little more high-skill than the Scaling counterpart.

Complete the following for time:

3 Rounds of:
10 Pull Ups
10 Snatches (95/65)

3 Rounds of:
7 Chest to Bar Pull Ups
7 Snatches (115/85)

3 Rounds of:
4 Bar Muscle Ups
4 Snatches (135/95)

[20 Minute Time Cap]

Standards:

Pull Up: These are standard Chin over Bar Pull Ups. The athlete must start each rep with arms fully
extended and feet off the ground. Any style of pull-up or grip is permitted as long as the
requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

Chest to Bar Pull Up: The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

Bar Muscle Ups: You can kip the bar muscle-ups. No part of your foot can go over the lowest part of the bar. You must move through at least a portion of a dip to reach the top of the rep. The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar.

Snatch: For the snatch, the athlete must bring the bar from the ground to the overhead position in
one smooth motion.

At the top, the arms, hips, and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch, or split snatch may be used. This is NOT a ground-to-overhead. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no-rep.

Rx is only awarded to those who can make it to the Bar Muscle Ups.

Scaled is a completely different BEAST! Still a 20 Minute Time Cap.

Complete the following for time:

10 Calories on the Assault Bike
20 Alternating DB Snatch
10 Calories on the Assault Bike
18 Alternating DB Snatch
10 Calories on the Assault Bike
16 Alternating DB Snatch
10 Calories on the Assault Bike
14 Alternating DB Snatch
10 Calories on the Assault Bike
12 Alternating DB Snatch
10 Shuttle Runs to finish*

*Shuttle Runs 1 Rep = 25’

M: 35 lbs. F: 25 lbs.

Modified:
Complete the following for time:

10 Calories on the Assault Bike
20 Alternating DB Snatch
10 Calories on the Assault Bike
18 Alternating DB Snatch
10 Calories on the Assault Bike
16 Alternating DB Snatch
10 Calories on the Assault Bike
14 Alternating DB Snatch
10 Calories on the Assault Bike
12 Alternating DB Snatch
10 Shuttle Runs to finish*

*Shuttle Runs 1 Rep = 25’

Any other weights

Standards:

Assault Bike: Athletes may start on the bike with the timer running. Feet must be on pegs and hands must be at side before the 3…2…1…Go! is called. The bike must be at 0 Calories every round and the athlete may not exit the bike until the Calories are completed. If rolling, must wait until the calories are burned before stepping off to the next step. Reset the bike every round. The judge may assist. DO NOT use the miles bike as it cannot be reset. Use only Assault bikes, not Echo bikes.

Alternating Dumbbell Snatch: You must bring the dumbbell overhead in one motion (no cleaning and jerking it) and it is a completed rep when your arms, hips, and knees are fully extended and the dumbbell is over the middle profile over your body. You must alternate arms between reps and can swap in the air past the face not overhead. You MUST bring BOTH DB HEADS to the floor before moving to the next rep. Failure to touch both DB heads to the floor or only tapping one side to the floor will result in a NO Rep. Failure to Alternate hands will also disqualify your score!

Shuttle Run: 4 Mats long ways is the standard unit of measure. Each rep starts with the athlete’s feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count.

Weightlifting Complex #3

Heavy Triple Split Jerk from the Rack. No Blocks.

Must rerack bar to shoulders every rep. Bar begins and ends on the rack, no blocks! Any shoulder-to-overhead move is good as long as Full extension of hips, knees, and elbows is there for the finish. Can ask the judge for “Down” before re-racking. PRESS OUTs are totally fine, but not ideal. As long as the bar does not touch the floor or rack in between reps can make as many attempts as necessary to complete the triple.

Drop the bar on the floor and the complex does not count. Bar starts and finishes in the rack.

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