Run: Monday, May 16 – Friday, May 20, 2011
MPHR Workout #105 4x five-minute effort trial, run all-out Rest three minutes between repeats Compare results to MPHR Workout #63. MPHR Workout #106 60-minute run time trial, all-out effort This workout is scored by the total distance traveled, in meters. Compare results to U MPHR Workout #82. Post all dates and scores to comments.
Run: Monday, May 9 – Friday, May 13, 2011
MPHR Workout #102 three rounds: 20-second effort trial, run all-out –rest 1′– 20-second effort trial, run all-out –rest 50″– 20-second effort trial, run all-out –rest 40″– 20-second effort trial, run all-out –rest 30″– 20-second effort trial, run all-out –rest 20″– 20-second effort trial, run all-out –rest 10″– MPHR Workout #103 SC, for time: 5k run […]
Run: Monday, May 2 – Friday, May 6, 2011
Congratulations Jeff B., for completing Sunday’s Blue Cross Broad Street Run! — MPHR Workout #99 each for time: 2x 800m run + 2x 1k run Rest two minutes between repeats. Deviate slower than three seconds per the worst interval, and foul Foul* = tabata bottom-to-bottom** squat **One Tabata round is eight rounds of 20 seconds […]
Run: Monday, April 25 – Friday, April 29, 2011
MPHR Workout #96 one-minute effort trial, run all-out –rest 50″– one-minute effort trial, run all-out –rest 40″– one-minute effort trial, run all-out –rest 30″– one-minute effort trial, run all-out –rest 20″– one-minute effort trial, run all-out –rest 10″– one-minute effort trial, run all-out Rest amply, then Reverse and complete interval sequence One-minute trial, rest 10″, […]
Run: Monday, April 18 – Friday, April 22, 2011
MPHR Workout #93 three rounds: 30-second effort trial, run all-out –rest 30″– 30-second effort trial, run all-out –rest 25″– 30-second effort trial, run all-out –rest 20″– 30-second effort trial, run all-out –rest 15″– 30-second effort trial, run all-out –rest 10″– 30-second effort trial, run all-out –rest 5″– 30-second effort trial, run all-out Rest two minutes […]
Run: Monday, April 11 – Friday, April 15, 2011
Congratulations John B., for completing Sunday’s George Washington Parkway Classic 10 Miler! — MPHR Workout #90 each for time: 10x 100m run Rest two minutes between repeats MPHR Workout #91 90-minute run time trial, all-out effort This workout is scored by the total distance traveled, in meters. Post all dates and scores to comments.
Run: Monday, April 4 – Friday, April 8, 2011
***Important Announcement*** We have added biweekly Running Skills & Drills classes at 7a beginning Thursday, April 7. These classes are loaded in MINDBODY, so please register as normal. If possible, they are best attended as a supplement to the Thursday CrossFit workout, and if there is enough interest in these classes, we will look to […]
Run: Monday, March 28 – Friday, April 1, 2011
MPHR Workout #84 8x 80-second effort trial, run all-out + max pushup Rest 40 seconds between repeats This workout is scored by the total pushups completed for all eight rounds. MPHR Workout #85 for time: 5k run, at 80-90 percent RPE Compare results to MPHR Workout #30. Post all dates and scores to comments.
Run: Monday, March 21 – Friday, March 25, 2011
Congratulations John B. and Leota T., for completing Sunday’s Anthem Half Marathon! — MPHR Workout #81 tabata run* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. If running on a treadmill, set it to a 12 percent grade and 0.5 miles per hour slower than […]
Run: Monday, March 14 – Friday, March 18, 2011
Congratulations Campbell R., for completing Sunday’s St. Patrick’s Day 8k! — MPHR Workout #78 each for time: 5x 800m run Rest 90 seconds between repeats Deviate slower than five seconds per the worst interval, and foul Foul* = 90-second plank hold You may foul more than once MPHR Workout #79 for time: two-mile run time […]
