“**Ryan**”

five rounds for time:

7x muscle-up

21x burpee*

*Each burpee terminates with a jump to a 12″ target above maximum standing reach.

“**Ryan**”

five rounds for time:

7x muscle-up

21x burpee*

*Each burpee terminates with a jump to a 12″ target above maximum standing reach.

"MetamorPHitness" and "MPH Athletics" are registered trademarks of MetamorPHitness, LLC.

Gang,

If you missed the late comment on yesterday’s post, congratulations are in order for Sid, who not only nabbed her first pull-up last night, but then did about 10 more.

Great job, Sid. It’s the shoes, right…?

John

Awesome, I am so thrilled Sid! Way to go!

wait, sid, did you get pink shoes and i didn’t even notice? 🙂 haha

seriously though, awesome job on the pullups!

haha yes, I did in fact get pink chucks and I wore them yesterday. I’m glad you knew exactly what John was referring to. I think it was your pink weight lifting shoes that inspired me.

Sid,

I mean, great job and all. Really. But we need to talk about these shoes.

Someday—maybe not today, maybe not tomorrow. But, someday you’ll need those straight-murdered-out Chucks and all the greatness that comes with them.

Keep them handy…

John

I feel that I can rock both the all black Chucks and the pink ones. Two sides of the same coin. They can each help me reach greatness.

I knew you were close yesterday morning- glad you came back in the evening to get what you had coming to ya! Way to go Sidra!

Score!

Congrats Sid! What an accomplishment…

YAY Sid I’m so proud of you!

There is something in the air these last few weeks, big red has been getting dominated… who will be next?

My money’s on the harlem globe trotter of jumping burpees herself, Ms. Flanagan.

–Scores–

Kim H.: 26:45 (sub: 2x bodyrow, 3x incline pushup; 3 rounds)

Derek B.: 30:10 (sub: 3x jump-stretch pull-up, green, 3x pushup; 3 rounds)

Erin K.: 24:33 (sub: 3x jump-stretch pull-up, blue, 3x pushup; 3 rounds)

Tamra F.: 30:47 (sub: 3x jump-stretch pull-up, blue, 3x incline pushup; 4 rounds)

Samir M.: 24:18 (sub: 3x jump-stretch pull-up, green, 3x pushup, squat; 3 rounds)

Borja G.: 32:12 (sub: 3x pull-up, 3x ring dip negatives)

Erez Y.: 30:00 (sub: 3x pull-up, 3x ring dip; 4 rounds)

Ralph A.: 21:42 (sub: 3x jump-stretch pull-up, blue, 3x pushup; 3 rounds)

Ted K.: 30:44 (sub: 3x jump-stretch pull-up, 3x ring dip; 3 rounds)

David O.: 35:58 (sub: 3x ctb pull-up, 3x ring dip; 4 rounds)

Lynsey H.: 32:28 (sub: 3x jump-stretch pull-up, blue, 3x incline pushup; 3 rounds)

Kris C.: 36:22 (sub: 3x jump-stretch pull-up, red, 3x ring dip negatives; 4 rounds)

Charles H.: dnf

Caitlin F.: 32:25 (sub: 3x jump-stretch pull-up, blue, 3x jump support; 4 rounds)

Mike S.: 22:04

Ravi S.: 26:01 (sub: 3x pull-up, 3x ring dip negatives; 3 rounds)

Shana S.: dnf

Neil A.: 25:13 (sub: 1x muscle-up transition, 3x bodyrow)

Jeremy N.: 32:52 (sub: 3x pull-up, 3x ring dip negatives; 4 rounds)

Amy D.: 18:39 (sub: 3x bodyrow, 3x pushup)

Sean M.: 33:09 (sub: 3x jump-stretch pull-up, red, 3x ring dip negatives; 3 rounds)

Jen M.: 31:41 (sub: 3x jump-stretch pull-up, red, 3x ring dip negatives; 3 rounds)

Jessica H.: 34:40 (sub: 1x muscle-up transition, 3x pull-up; 4 rounds)

Sidra C.: 31:08 (sub: 3x jump-stretch pull-up, red, 3x ring dip negatives; 3 rounds)

Lisa C.: 37:53 (sub: 3x jump-stretch pull-up, blue, 3x jump support)

Joe P.: 39:58 (sub: 3x pull-up, 3x ring dip; 4 rounds)

John S.: 34:27 (sub: 3x pull-up, 3x ring dip, squat; 3 rounds)

Josh O.: 39:26 (sub: 3x jump-stretch pull-up, red, 3x ring dip negatives; 4 rounds)

Jeff W.: 37:35 (sub: 3x pull-up, 3x ring dip negatives; 4 rounds)

Jonathan H.: 41:02 (sub: 3x ctb pull-up, 3x ring dip; 4 rounds)

David C.: 37:10 (sub: 3x jump-stretch pull-up, green, 3x pushup; 3 rounds)

Linda K.: 22:09 (sub: 3x bodyrow, 3x pushup; 3 rounds)

Adam C.: 21:25 (sub: 1x muscle-up transition, 3x pull-up; 3 rounds)

Alan N.: 33:01 (sub: 1x muscle-up transition, 3x pull-up)

Dave R.: 27:42

Adam H.: 33:00 (sub: 3x pull-up, 3x ring dip negatives; 4 rounds)

Joe F.: 32:27 (sub: 3x pull-up, 3x ring dip)

Jason H.: 36:58 (sub: 3x pull-up, 3x ring dip)

Thomas M.: (sub: 3x pull-up, 3x ring dip negatives)

Christy P.: 29:19

Rob K.: 17:58

Joanna L.: 24:38 (sub: 3x jump-stretch pull-up, red, 3x jump support)

Roselena R.: 33:19 (sub: 3x jump-stretch pull-up, red, 3x ring dip negatives)

Ivy F.: 24:00 (sub: 3x bodyrow, 3x jump support)

Amy S.: 24:46 (sub: 3x jump-stretch pull-up, green, 3x incline pushup; 3 rounds)

Sue R.: 21:40 (sub: 3x bodyrow, 3x incline pushup; 3 rounds)

Mayra C.: 31:53 (sub: 3x jump-stretch pull-up, red, 3x jump support)

Ricky B.: 39:13 (sub: 1x muscle-up transition, 3x ctb pull-up)

Meghan M.: 42:01 (sub: 1x muscle-up transition, 3x ctb pull-up)

Wayne C.: 35:37 (sub: 3x pull-up,3x ring dip)

Leota B.: 22:33 (sub: 2x jump-stretch pull-up, green, 3x incline pushup; 3 rounds)

Susanna B.: 29:25 (sub: 3x bodyrow, 3x incline pushup; 3 rounds)

Mike, Nice Job!

Congratulations Sidra! JW

Thanks everyone for the congratulations, they are much appreciated. I agree with Jess, I think Caitlin is the next one destined for pull-up greatness.

Sid

Sid, Congrats! I’m so fricken happy for you!

I must tell you, you inspired me last night to stay after the WOD and do some extra pull ups. Not sure if I’m next for “pull-up greatness” but I appreciate your and Jess’ support.

Congratulations on defeating those pull-ups, Sidra. Can’t wait to see you do those in pink Chucks one day.

Joanna

***IMPORTANT ANNOUNCEMENT***

Much like the Athlete Exchange at other facilities will help prep those athletes who are competing in sectionals, it is important that John and those of us who are planning on running the Marine Corps marathon participate in local runs to get some competition training experience to see what works and doesn’t work on “game day”.

I have identified the perfect first training run for MPH. I have already received verbal commitment from Melody and John, but we need total participation from MPH to make sure they don’t back out!!

Event: CUPID’S UNDIE RUN

Date: Sat. Feb. 13

Details: http://cupidsundierun.com/

The website states:

Are you single? Meet a fellow runner, and this could be your last first date!

Are you taken? Bring your S.O. for a romantic romp around the Capitol!

Is it complicated? What better way to further complicate things than a sexy strut in your Valentine’s Day best?

Time: 2pm

The run is 2 miles long, so I expect us all to be drunk by 2:15pm. Why you ask? We will finish this in 10 minutes flat, chug 2 beers and be done for. Low body fat % = low tolerance.

Seriously, this looks like SO MUCH FUN. I actually just signed up, by myself, because I know that we can get so many people to join in. I’m thinking team uniforms-MPH: If you want it come and get it written across the ass or our boxer briefs. Stulu, I’m counting on you to be next to register.

Wow! I don’t know if I’m down for the the Marine Corp Marathon, but I’ll do this! Looks hilarious…

Christy, it sounds like fun. I can probably do it. Thanks. JW

I’m in – it sounds like hashing only shorter mileage!