Run: Monday, July 5 – Sunday, July 11, 2010

Run: Monday, July 5 – Sunday, July 11, 2010

For those athletes who have completed all six weeks and 15 sessions of running practice, endurance workouts begin this week. If you have not yet accomplished the prescribed skill development in its entirety, you may not begin endurance workouts until doing so. Once completed you will begin with “Workout #1” below.

Prior to beginning the first endurance workout, please (re-)familiarize yourself with the following points from our FAQs section.

  1. How should I plan my week?
  2. What is the official CrossFit Endurance warm-up?
  3. What is the Rate of Perceived Exertion (RPE) scale?
  4. What do the different abbreviations mean? Is there a workout legend?
  5. What about training frequency, rest and recovery?

MPHR Workout #1
for time:
one-mile run time trial, all-out effort

  • Rest two minutes, then

each for time:
2x 400m run, holding time trial pace for each 400m

  • Rest one minute between repeats
  • Deviate slower than the time trial pace and foul
  • Foul* = one-minute isometric squat hold below “parallel” position

MPHR Workout #2
each for time:
4x 200m run + 2x 400m run

  • Rest 90 seconds between 200m repeats and two minutes between 400m repeats
  • Deviate slower than two seconds per the worst 200m and three seconds per the worst 400m, and foul
  • Foul* = max pushup; rest two minutes before completing

MPHR Workout #3
for time:
5k run time trial, all-out effort

Post all dates, scores and completed fouls to comments.

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.