Run/Row: Monday, January 23 – Friday, January 27, 2012

MPHR Workout #181 each for time: 6x 400m run Rest two minutes between repeats Deviate slower than three seconds per the worst interval, and foul Foul* = five-minute isometric squat hold below “parallel” position Compare results to MPHR Workout #86. Row Workout each for time: 6x 500m row Rest two minutes between repeats Deviate slower […]

Run/Row: Saturday, January 21, 2012

MPHR Workout #180 each for time: 4x 800m run Rest two minutes between repeats Deviate slower than three seconds per the worst interval, and foul Foul* = one-minute max burpee Compare results to MPHR Workout #48. Row Workout each for time: 2x 1000m row Rest two minutes between repeats Deviate slower than three seconds per […]

Run/Row: Monday, January 16 – Friday, January 20, 2012

MPHR Workout #178 for time: five-mile run, at 85 percent of current (<three months) personal record in 5k run; if no current time exists, run at 85 percent RPE Row Workout for time: 2000m row, at 85 percent of current (<three months) personal record at distance; if no current time exists, row at 85 percent […]

Run/Row: Saturday, January 14, 2012

MPHR Workout #177 for time: 5k run, at 85 percent of current (<three months) personal record at distance; if no current time exists, run at 85 percent RPE Row Workout for time: 5k row, at 85 percent of current (<three months) personal record at distance; if no current time exists, row at 85 percent RPE

Run/Row: Monday, January 9 – Friday, January 13, 2012

MPHR Workout #175 each for time: 4x 800m run Rest three minutes between repeats Row Workout each for time: 4x 1000m row Rest three minutes between repeats MPHR Workout #176 each for time: 10x 200m run Rest two minutes between repeats Row Workout each for time: 10x 250m row Rest two minutes between repeats Post […]

Run/Row: Saturday, January 7, 2012

MPHR Workout #174 for time: 5k run time trial, all-out effort Compare results to SC MPHR Workout #146. Row Workout 5k row time trial, all-out effort Compare results to MPHR Workout #155.

Run/Row: Monday, January 2 – Friday, January 6, 2012

MPHR Workout #172 each for time: 6x 200m run Rest two minutes between repeats Row Workout each for time: 6x 250m row Rest two minutes between repeats MPHR Workout #173 each for time: 2x 800m run Rest three minutes between repeats Row Workout each for time: 2x 1000m row Rest three minutes between repeats Post […]

Run/Row: Saturday, October 29, 2011

MPHR Workout #171 (All Sports) three rounds: 20-second effort trial, run all-out –rest 20″– 30-second effort trial, run all-out –rest 30″– 45-second effort trial, run all-out –rest 45″– one-minute effort trial, run all-out –rest 1′– Compare results to MPHR Workout #156.

Run/Row: Monday, October 24 – Friday, October 28, 2011

MPHR WOD #169 (All Sports) 6x two-minute effort trial, run all-out Rest one minute between repeats Compare results to MPHR Workout #147. MPHR WOD #170 SC, for time: 5k run, at 90 percent of current (<three months) personal record at distance; if no current time exists, run at 90 percent RPE LC, for time: 10k […]

Run/Row: Saturday, October 22, 2011

MPHR Workout #168 (All Sports) three rounds: one-minute run time trial, all-out effort -rest 1′- one-minute run time trial, all-out effort -rest 1′- one-minute run time trial, all-out effort -rest 1′- This workout is scored by the distance traveled in meters for each interval Deviate above or below the distance traveled in the first interval, […]