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!
as many rounds as possible in 15 minutes: 10x burpee 10x wall ball @ 20/14-lbs., 10/9-ft. 3x bar muscle-up --or-- 5x chest-to-bar pull-up
five rounds for time: 200m run 6x clean and jerk @ 185/125-lbs.
back squat 3-3-3-3-3 Begin each round every 3.5 minutes. then, two sets for quality: 10x pause back squat @ ½ heaviest weight lifted today 20x squat jump @ 50/35-lbs.
four rounds for time: 25x toes-to-bar 25x box jump, 30/24" platform
for time: 1000m row 50x wall ball @ 20/14-lbs, 10/9-ft. target 750m row 35x wall ball 500m row 20x wall ball
as many rounds as possible in 11 minutes: 10x push press @ 115/85-lbs. 7x hang power snatch then, take 10 minutes to build up to a heavy hang squat snatch.
deadlift 10-7-5-5-5-5-5 Begin each round every three minutes. then, three sets for quality: 1-minute handstand hold 2-minute plank hold
for time: 24-21-18 pull-up burpee front squat @ 115/75-lbs.
shoulder press 5-5-5-5-5 Begin each round every three minutes. then, four three-minute rounds: 16x box jump, 24/20" platform 8x dumbbell shoulder press @ 100/70-lbs. max pushup in remaining time
five rounds for time: 3x rope climb, 15-ft. 20x step-up, 24/20" platform @ 50/35-lbs. *Upon completing the fifth round, rest exactly one minute, and then run one mile.
back squat 5-5-5-5-5-5 Begin each round every 3.5 minutes. then, two sets for quality: 20x weighted back rack lunge @ medium weight 20-30x hollow rock
three rounds for time: 800m run 20x strict ring dip 50x sit-up
“Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up
every minute, on-the-minute, for 20 minutes: minutes 1-10: hang power snatch + power snatch minutes 11-20: 2 power clean
as many rounds as possible in 20 minutes: 100m farmer's carry @ 100/70-lbs. 20x dumbbell lunge @ 50/35-lbs.
for time: 60x burpee 45x push jerk @ 135/95-lbs. 30x front squat 15x ring muscle-up
five rounds for time: 200m run 50x double under 21/18 calorie row
10 one-minute rounds; rest exactly one minute between rounds: 2x wall climb 4x deadlift @ 275/205-lbs. max wall ball @ 20/14-lbs., 10/9-ft. target
three rounds for time: 500m row 15x hang squat clean @ 135/95-lbs.
for time: 18-15-12-9-6-3 burpee pull-up dumbbell push press @ 100/70-lbs.
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