Brian T., putting MPH to the test last week at North Cascades National Park.
front squat
3-3-3-3-3
Compare results to May 18, 2010.
then, three rounds, rest amply between rounds:
max ring dip
max pushup
This workout is scored by the number of repetitions completed of each exercise from all three rounds.
Brian,
That is SO COOL!
F-in awesome.
–Scores–
Borja G.: 185-190-200x-195-195-lbs., 14, 42
Erez Y.: 165-175-180-185-185x-lbs., 39, 43
Alex M.: 175-190-195-195-200-lbs., 23, 25
Paul M.: 135-145-155-155-150x-lbs., 9, 33
Sara S.: 75-75-80-80x-75-lbs., 21 (no ring dip)
Ryan B.: 70-75-80-80-80-lbs., 19 (no ring dip)
Ted K.: 135x-125-125-130-130-lbs., 21, 40
Robbie S.: 155-160-160x-155-155x-lbs., 19, 33
Kris C.: 110-120-125-125-130x-lbs., 8, 44
Keena S.: 85-90-90-95x-90-lbs., 35 (sub: 5x jump support)
Jessy C.: 85-95x-90-95-100x-lbs., 27 (sub: 5x ring dip negatives)
Jeremy N.: 235-250-260x-255x-x-lbs., 29, 34
Josh O.: 240-250-260-265-275-lbs., 24, 25
David O.: 185-185-185x-175-175-lbs., 19, 55
Charles H.: 200-205-215-225-215-lbs., 38, 19
Rob K.: 170-175-180-185x-x-lbs., 50, 32
Ivy F.: 155-170x-160-160-160-lbs., 32 (sub: 5x ring dip negatives)
Sidra C.: 145-155-160x-155x-145-lbs., 10, 42
Luke H.: 135-135-135-135-135x-lbs., 23, 36
Sean F.: 135-135-135-135-135-lbs., 22, 34
Amy D.: 85-85-85-85-85-lbs., 37 (sub: 5x ring dip negatives)
Katie M.: 75-85x-75-75-75-lbs., 40 (sub: 5x ring dip negatives)
Mayra C.: 95-105-110x-105-105-lbs., 22 (sub: 5x ring dip negatives)
Brian T.: 135-140x-140x-135x-125-lbs., 15, 62
Bill G.: 175-205-210x-200-200x-lbs., 21, 48
John G.: 115-125-125-115-115-lbs., 25 (sub: 5x ring dip negatives)
Roselena R.: 135-145-150x-140-140-lbs., 35 (no ring dip)
Drew P.: 135-145-145-145-145-lbs., 5, 31
Ralph B.: 115-115-115-115-115-lbs., 5, 34
Joe P.: 48, 41 (5 rounds)
Dave R.: 255-250-260x-255-245-lbs., 30, 34
Steve D.: 185-205-197.5-205-205-lbs., 11, 20
Marco M.: 175-190-200-205-195-lbs., 30, 19
Thomas M.: 130-135x-135-135-135-lbs., 9, 34
Lisa C.: 85-90-95x-90-90-lbs., 22 (sub: push press, 5x ring dip negatives)
StuLu: 135-155x-140-140-140x-lbs., 4, 30
Anna H.: 75-80-80-80-80-lbs, 14 (sub: pushup)
Koji H.: 95-95-95-95-95-lbs., 14, 37
Todd C.: 95-115-115-115-95-lbs., 47
Tyler P.: 145-155-160-165-165-lbs., 29 (sub: 5x ring dip negatives)
Josh M.: 65, 31 (6 rounds)
Stuart W.: 145-150-155-160x-145-lbs., 37, 34
Adam C.: 155-175-180-180-180-lbs., 40, 32
Antonio G.: 95-115-115-95-95-95-lbs., 22, 24 (sub: push press)
Ravi S.: 140-140-140-145-150-lbs., 13, 19
John B.: 145-145-150-155-155-lbs., 11, 29
David S.: 135-135-135-140-140-lbs., 23, 34
Jonathan H.: 135-140-145-145-150-lbs., 23, 34
Brent W.: 135-145-155-160-165-lbs., 29 (sub: 5x jump support)
Adam F.: 95-95-95-100-100-lbs., 27 (sub: 3x jump support)
Wayne C.: 75-95-95-95-95-lbs., 23, 22
Jen O.: 95-95-95-95-95-lbs., 14 (sub: pushup)
Leota B.: 95-95-100-100-100-lbs., 19 (sub: 5x ring dip negatives)
Jenn J.: 95-105x-100x-95-95-lbs., 19 (sub: 5x jump support)
Brian, Awesome stuff! I love seeing what others at MPH do outside the realm of the box. It would be great to hear how your training here has helped your ice climbing.
Brian, that is awesome. Jeff
Brian,
I think you just PR’d on your don’t f@#& with me quotient. In the words of Ali G “Respect”.
Also as per our discussion Rob, Katie, and Amy
[youtube=http://www.youtube.com/watch?v=9QUT0tweX1M&hl=en_US&fs=1]
The trip was fantastic; the views stunning. After all the planning, and logistics, and packing and re-packing, and flying and driving; there was climbing and climbing in tough conditions. It was there that I discovered that MPH played a big role in making it possible.
In the short time I’ve been training at MPH, I’m stronger for sure; but far more importantly I’m more aware, of my body, of how to make it work, of how it recovers, and how to be better ready for whatever might be next. I’ve found strength where I didn’t expect it, discovering that hips can throw weight overhead or pull chests to big red; found power in technique and in doing it right; and endurance in intensity.
If Melody had a dollar for every time she’s told me to arch my back, or BK for every time she told me to pick up my chest, or John for saying get your ass moving without saying a word…..well, they’d have a lot of dollars and I’d be broke.
Hanging short of the summit on a block of ice, arms shaking, hands screaming, back begging, the mind wandering toward ‘close might be good enough’……whispers of arch your back, pick up your chest, drive through your heels, you’ve got this…….moving again, and not long after, on top.
Our coaches are the best; tireless in their willingness to remind and correct and in their commitment to push, and poke, and prod. And if you listen carefully, they’ll follow you most anywhere. Thank you John, Melody, and BK.
And thank you to all of the MPH athletes, your work, your encouragement, your confidence that I can always do one more, is inspiring.
The WOD’s have made me a better climber, a better runner, a better swimmer, more fit for sure. I was stronger, faster, more balanced, and far more confident on this trip, all of which make it much safer, which is always our primary goal. More valuable, the people at MPH have made me a better and richer person. Whether you want to climb a mountain, run a marathon, be an Ironman; or just want to be around longer and healthier for family and friends – if you want it, you can go harder, higher, faster, further then you think – step one, more time on Church Street. I’m happy to be back and looking forward to the next challenge.
Brian,
That is one of the best “in a nutshell, how MPH made me better” essays I have read. I absolutely agree with you in that the functional strength is just part of the picture…the trump card in all of this is how the coaches teach us to dig deeper in ourselves. Especially when the shit hits the fan. It is something you used on the mountain and I have used on the river.
I am hoping to get mugged as well so that I can further demonstrate this endurance to the perpetrator. One flex of my pec and a single shout of my desire to dig deep will have this unlucky soul running for cover! Or, I just may hand over my wallet and call it a day as I tend to be a big talker. Especially if her name is Fran.
Well said Brian! Jeff
Neil and Josh,
Thanks for sticking with me yesterday and helping me finish. Couldn’t have made it with out you (with 8 seconds to spare).
Love,
Smitty
I was so happy to see you finish — especially after you really worked for it!
MPH Hatteras version, cont’d:
7/7/2010:
Cindy (sub: ring pull-ups)
Jen: 6 rounds + 3 pull-ups
Sean: 8 rounds + … 10 squats
7/8/2010:
Max double-unders in 10 minutes (aborted after 5 minutes due to mass quantities of mosquitoes – had to run away… who knew mosquitoes were attracted to the sound of double-unders)
Jen: 117 + 5 squished mosquitoes
Sean: 15 + 35 squished mosquitoes
so coaches, is there a strategy for getting more consecutive ring pull-ups? seems much harder to string them together than on the bar…