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Sunday, February 25, 2018


Quote of the day:

“Never apologize for being sensitive or emotional. It’s a sign you have a big heart, and that you aren’t afraid to let others see it. Showing your emotions is a sign of strength.”
—Brigitte Nicole

Rest today.

Saturday, February 24, 2018


MPH Muscle-up Biathlon
for time:
18x muscle-up*
400m run
15x muscle-up*
400m run
12x muscle-up*
400m run

*Coming off the rings mid-set creates a 200m run penalty, to be completed immediately. There will be a maximum of three penalty runs per round.

Compare results to September 7, 2016.

IMG_1892
Outside The Box”
for time:
18x *pull*
400m run
15x *pull*
400m run
12x *pull*
400m run

Post score to comments.

Thursday, February 22, 2018


as many rounds as possible in 20 minutes:
9x power clean @ 95/65-lbs.
7x thruster
5x lateral burpee

IMG_1892
Outside The Box”
as many rounds as possible in 20 minutes:
9x suitcase deadlift
7x squat jump
5x lateral burpee

Post score to comments.

Tuesday, February 20, 2018


in partners, 20 rounds for time*:
40x double under
4x power snatch @ 135/95-lbs.

*Each partner completes 10 rounds, alternating each round.

IMG_1892
Outside The Box”
10 rounds for time:
7x burpee
10x lunge jump

Post score to comments.

Monday, February 19, 2018

***Important Announcement***
Due to the Presidents Day Holiday, MPH is running a modified Saturday schedule on Monday, February 19. We will have classes at 8am, 9am, and 10am, only.

Angie
for time:
100x pull-up
100x pushup
100x sit-up
100x squat

Compare results to April 22, 2016.

workout courtesy of crossfit.com

IMG_1892
Outside The Box”
for time:
100x *pull*
100x pushup
100x sit-up
100x squat

Post score to comments.

Sunday, February 18, 2018


Quote of the day:

“Sometimes all you need is 20 seconds of insane courage. Just literally 20 seconds of embarrassing bravery and I promise you something great will come of it.”
—Benjamin Mee, We Bought a Zoo

Rest today.

Saturday, February 17, 2018


for time:
25x back squat @ 205/135-lbs.
50x toes-to-bar
75x goblet squat @ 70/55-lbs.
250x double under

IMG_1892
Outside The Box”
for time:
75x squat
50x pike-up
100x squat
150x lateral stick jump

Post score to comments.