Friday, January 8, 2016
seven rounds for time: 5x power snatch @ 135/95-lbs. 5x muscle-up seven rounds for time: 1′ handstand hold 10x *pull* Post score to comments.
Thursday, January 7, 2016
for time: 500m row 100x double under 100m walking lunge 100x double under 50x burpee for time: 400m run 50x pike-up 100m walking lunge 50x pike-up 50x burpee Post score to comments.
Wednesday, January 6, 2016
for time: 200m run + 10-8-6-4-6-8-10* front squat @ 185/125-lbs + 200m run *A 30″ chin-over bar hold must be completed after each set of front squats. for time: 200m run + 10-8-6-4-6-8-10* single-leg squat (alternating, total) + 200m run *A 45″ plank hold must be completed after each set of single-leg squats. Post score […]
Tuesday, January 5, 2016
shoulder press 3-3-3 Compare results to January 20, 2015. then, as many rounds as possible in six minutes: 4x shoulder-to-overhead @ 185/125-lbs. 8x box jump, 28″ as many rounds as possible in six minutes: 4x pushup 8x tuck jump Post score to comments.
Monday, January 4, 2016
clean 2-2-2-2-2 Compare results to April 22, 2014. five rounds for time: 20x squat 10x max vertical jump, 16″ above maximum standing reach Post score to comments.
Sunday, January 3, 2016
Quote of the day: “There is a moment in a match where it’s there for the taking and it comes down to who wants it most.” —Ronda Rousey Rest today.
Saturday, January 2, 2016
“Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat Compare results to September 10, 2015. workout courtesy of crossfit.com as many rounds as possible in 20 minutes: 5x *pull* 10x pushup 15x squat Post score to comments.
Holiday Weekend – December 24, 2016 – January 1, 2016
***Important Announcement*** MPH will be closed from Thursday, December 24 through Friday, January 1. This will be an important, prescribed rest for all of us, athletes and coaches, as there is no “off season” in our sport. Rest and recovery are essential to maintaining the mental and physical intensity required for long-term success. There will […]
Wednesday, December 23, 2015
“Have an MPH Holiday” accumulating*, 12 rounds for time**: muscle-up/pull-up wall ball “2-fer-1s” @ 20/14-lbs., 10-ft. target handstand pushup thruster @ 115/75-lbs. deadlift burpee toes-to-bar box jump, 24″ platform shoulder-to-overhead swing @ 70/55-lbs. squat clean power snatch *In the first round, complete exercise one; in the second round, complete exercises one and two; in the […]
Tuesday, December 22, 2015
walking lunge (alternating, total) 10-10-10-10-10 for time: 300x walking lunge (alternating, total) Post score to comments.
