We love Drop-Ins! Please come on in for a workout while you are in town!
We have single workouts and one-week-passes available. We do not offer open gym times to non-members.
If you are interested in joining our gym and have experience with CrossFit, please fill out this form or email us at coach@crossfitmph.com!
back squat 10-7-5-3-3-3-3 Begin each round every 3.5 minutes.
five rounds for time: 12x power snatch @ 95/65-lbs. 12x box jump, 30/24" platform 200m run then, take 10 minutes to build up to a heavy power snatch single.
for time: 50-ft. handstand walk --or-- 5x wall climb 25x toes-to-bar 50-ft. handstand walk --or-- 5x wall climb 50x single-arm snatch @ 50/35-lbs. 50-ft. handstand walk --or-- 5x wall climb 25x toes-to-bar 50-ft. handstand walk --or-- 5x wall climb
In Gym: as far as possible in 17 minutes: 40x burpee 40x front squat @ 155/105-lbs. 30x burpee 30x front squat 20x burpee 20x front squat 10x burpee max reps front squat
push jerk 3-3-3-3-3 *Begin each round every two minutes. split jerk 2-2-2-2-2 *Begin each round every two minutes.
three rounds for time: 60x double under 40x single-arm overhead lunge @ 50/35-lbs. 20x toes-to-bar
in teams of two, for time: 75x squat clean @ 135/95-lbs. 100-calorie row 150x hand-release pushup *Only one person may work at a time on the squat cleans. When the squat cleans are complete, break up the remaining row and hand release pushups in any way. Both partners may work at the same time on these movements. One rowing machine per group. At Home: 40x squat clean --or-- clean option 800m run 75x hand-release pushup
10 rounds for time: 2 rope climb, 15-ft. 200m weighted medicine ball run @ 20/14-lbs.
overhead squat 3-3-3-3-3-3 *Begin each set every three minutes. pause back squat @ medium weights 10-10-10 *Begin each set every 2.5 minutes.
for time: 20-18-16-14-12-10-8-6-4-2 deadlift @ 165/115-lbs. *After each set, complete two wall climbs
for time: 25-20-15-10-5 ring dip sit-up box jump, 24/20" platform
“24.3” five rounds for time: 10x thruster @ 95/65-lbs. 10x chest-to-bar pull-up --rest one minute-- + five rounds: 7x thruster @ 135/95-lbs. 7x bar muscle-up *There is a 15-minute time cap on this workout.
eight distances, each for time; rest amply between distances: 1000m row 400m run 750m row 400m run 500m row 400m run 250m row 400m run
three rounds for time: 8x (dumbbell deadlift + 1 pushup + 2 renegade row) @ 100/70-lbs. 20x dumbbell front rack lunge 75x single under crossover --or-- double under --or-- 100x single under *Pushup and renegade row movements occur at the plank position in the burpee.
five rounds for time: 15x toes-to-bar 9x power clean @ 135/95-lbs. 3x power snatch
bench press 7-7-7-7-7 Begin each round every three minutes. then, three rounds for quality: 10x dip --or-- weighted dip option 12x barbell bent-over row
front squat 3-3-3-3-3-3 then, three rounds for time: 200m run 12x unbroken thruster @ 95/65-lbs.
as many repetitions as possible in 10 minutes: 2x chest-to-bar pull-up 2x burpee 2x box jump over, 24/20" platform 4x chest-to-bar pull-up 4x burpee 4x box jump over 6x chest-to-bar pull-up 6x burpee 6x box jump over… *Continue adding two reps each additional round
"24.2" In Gym: as many rounds as possible in 20 minutes: 300m row 10x deadlift @ 185/125-lbs. 50x double under
shoulder press 2-2-2-2-2-2-2-2-2-2 *Begin each round every two minutes. then, as many repetitions as possible in 7 minutes: burpee
three rounds for time: 100m farmer's carry @ 100/70-lbs. 22x wall ball @ 20/14-lbs. 11x hang power clean @ 135/95-lbs. 11x front squat
as many rounds as possible in 18 minutes: 20x pushup 20x step-up @ 50/35-lbs., 24/20" platform then, strict muscle-up practice: Level 1: 7x 1-3 strict pull-up/jumping strict pull-up/banded pull-up, 3- 5 second negative Level 2: 2x 3 banded low-ring muscle-up 3-5x 1 partner-assisted strict muscle-up with negative (high rings) Level 3: 2x 3 banded low-ring muscle-up 3-5x 1-3 strict muscle-up (high rings)
four rounds, each for time; begin every four minutes: 1-minute handstand hold 500/450m row
two rounds for time: 400m run 21x toes-to-bar 200m run 21x pull-up 400m run 21x sumo deadlift high-pull @ 95/65-lbs.
back squat 5-5-5-5-5 then, two sets for quality: 10x pause back squat @ ½ heaviest weight lifted in part one 20x squat jump @ bodyweight or light dumbbell
“24.1” for time: 21x single-arm snatch, arm 1 @ 50/35-lbs. 21x lateral burpee over dumbbell 21x single-arm snatch, arm 2 21 lateral burpee over dumbbell 15x single-arm snatch, arm 1 15x lateral burpee over dumbbell 15x single-arm snatch, arm 2 15x lateral burpee over dumbbell 9x single-arm snatch, arm 1 9x lateral burpee over dumbbell 9x single-arm snatch, arm 2 9x lateral burpee over dumbbell
as many rounds as possible in 15 minutes: 200m run 50-ft. handstand walk --or-- 5x wall climb 10x box jump, 30/24" platform
bench press 10-7-5-3-2-2-2-2 Begin each round every three minutes. then, weighted strict pull-up 2-2-2-2-2
for time: 25-20-15-10-5 overhead squat @ 135/95-lbs. *Complete 50 double unders after each round.
10 rounds: 90 seconds: max distance row --45-second rest--