Monday, August 21, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: front squat 10-10-7-7-4-4-1-1 Begin each round every three minutes. then, two rounds: 90 seconds of max double under 90 seconds of max front squat @ 95/65-lbs. At Home: five rounds, beginning every three minutes: 45-second superman hold 45-second plank hold 20x object squat, 1-second pause at […]

Sunday, August 20, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: “MPH Ringer 1” (Adapted from 2019 CrossFit Games) 30-20-10 reps of: burpee toes-to-rings –rest exactly two minutes– “Ringer 2” (2019 CrossFit Games) 15-10-5 burpee overhead squat @ 135/95-lbs. At Home: “MPH Ringer 1” (Adapted from 2019 CrossFit Games) 30-20-10 reps of: burpee weighted –or– rotational sit-up […]

Saturday, August 19, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: “MPH Shuttle To Overhead” (2022 CrossFit Games) in a three minute window: 400m run max jerk @ 205/135-lbs. –rest one minute– in a five minute window: 600m run max jerk –rest one minute– in a six minute window: 800m run max jerk At Home: “MPH Shuttle […]

Friday, August 18, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: “Euclid Sprints” (Adapted from CrossFit Games events) for time: Euclid course (~600m) front rack carry @ 100/70-lbs. –rest exactly two minutes– Euclid course (~600m) farmer’s carry @ 100/70-lbs. –rest exactly two minutes– 300m medicine ball run @ 20/14-lbs. 200m run 300m farmer’s carry @ 100/70-lbs. 200m […]

Thursday, August 17, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: “Inner Murph, Chipper Style” (adapted from 2015 CrossFit Games) as far as possible in 25 minutes: 100x pull-up 200x pushup 300x squat At Home: “Inner Murph, Chipper Style” (adapted from 2015 CrossFit Games) as far as possible in 25 minutes: 100x pulling option 200x pushup 300x […]

Wednesday, August 16, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: “I’m Setting Booty Traps” (Adapted From 2023 Masters of the DMV) in teams of two, for time*: 30-20-10 handstand pushup deadlift @ 225/155-lbs. wall ball @ 30/20-lbs., 10/9-ft. target *One partner may work at a time. There is a 10-minute time limit to this workout. Then, […]

Tuesday, August 15, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: “Intervals” (2023 CrossFit Games) for time: 21x box jump over, 27/23″ platform 15 calorie row 9x burpee box jump 21x box jump-overs 15 calorie row 9x burpee box jump –rest 90 seconds– 9x burpee box jump 15-calorie row 21x box jump over 9x burpee box jump […]

Monday, August 14, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: “The MPH Truffle Shuffle” (adapted from 2023 Masters of the DMV) in teams of two, complete as many rounds as possible in 20 minutes; the first two rounds must be done relay style: 3x rope climb, 15-ft. 6x wall climb 9x dumbbell thruster @ 50/35-lb. dumbbells […]

Sunday, August 13, 2023

CrossFit MPH – WOD WOD (No Measure) five rounds for time: 21x shoulder-to-overhead @ 95/65-lbs. 21x burpee

Saturday, August 12, 2023

CrossFit MPH – WOD WOD (No Measure) every minute, on-the-minute, for seven minutes: 3x overhead squat then, for time: 21-15-9 overhead squat @ 115/75-lbs. 2x pull-up