Categorized as: workout of the day

Tuesday, February 21, 2017


Today we say “goodbye” to an MPH “O.G.” and a member of the 6a three-person entertainment machine (the Borja-Mike-Jon trifecta). Jon’s sunny personality has been a staple at MPH since 2010. He has always been a consistent, strong athlete, showing up no matter what, whether his favorite movements (muscle-up and running) are programmed, or his least favorite movements (wall balls) are on the white board. We aren’t really sure how there can be an MPH without Jon, and we don’t know what Borja and Mike are going to talk about without him, but we wish him well in Boston. Hopefully he will be back often to visit. At 6am, of course.


Jon Herczeg Memorial Workout
in teams of two, as many rounds as possible in 29 minutes:
4x muscle-up
81x wall ball*

*An 800m run must be completed during the wall ball each round, divided in any way between the two athletes.

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as many rounds as possible in 29 minutes:
16x *pull*
40x squat
800m run

Post score to comments.

Monday, February 20, 2017

***Important Announcement***
MPH will be closed on Monday, February 20 for the President’s Day holiday. We will resume a normal class schedule on Tuesday, February 21.

for time:
run 5k -or- swim 1k

Post score to comments.

Friday, February 17, 2017


two rounds for time:
50x front rack walking lunge @ 100/70-lbs.
12x rope climb, 12-ft.
150m farmer’s carry

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two rounds for time:
75x walking lunge
12x *pull*
400m run

Post score to comments.

Thursday, February 16, 2017


At the end of February, MPH will lose a great athlete and person—Devon H.—to New York City. Devon has made so much improvement in his two short years at MPH, is always in class, and as form follows function, has completely transformed himself into a jacked athlete who has the capacity to do any CrossFit movement that we throw at him! Devon is so passionate about CrossFit that he has brought many friends to our gym, a “legacy” of sorts—he has referred more athletes to MPH than any other athlete in MPH history. Luckily, Devon promises that he will drop-in whenever he visits  DC. Because we don’t think we could do without his infectious energy and attitude permanently.

The More the Merrier
for time:
10x bar muscle-up
100x double under
15x overhead squat @ 115/75-lbs.
100x double under
20x bar muscle-up
100x double under
25x overhead squat

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for time:
10x *pull*
50x tuck jump
30x single-leg squat (alternating, total)
50x tuck jump
20x *pull*
50x tuck jump
30x single-leg squat (alternating, total)

Post score to comments.

Tuesday, February 14, 2017


for time*:
150x wall ball

*At the start of each minute, five pushups must be completed before moving to the wall ball. There is a 20-minute time limit to this workout.

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for time*:
250x prisoner squat

*At the start of each minute, five pushups must be completed before moving to the prisoner squats.

Post score to comments.