Happy First Anniversary, MPH.
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Our original website banner.
The beginning: the sign from our first foray into group training.
“Deuces”
With a continuously running clock, establish a one-rep max clean in nine minutes.
+ as many rounds as possible in 10 minutes:
4x handstand pushup
6x clean @ 140/110-lbs.
9x box jump, 24″ platform
+ 400m (partner) carry
This workout is scored by the heaviest load lifted in part one, the total repetitions completed in part two and the total time to completion.
Happy Anniversary! So glad to be a part of this. It’s been a great year!
Blessed Be my friends, my team, my coaches!
Happy Birthday, Dear Box!
Happy anniversary!! Here’s to many more! Lisa
Happy Birthday Box and congrats to John, Mel and BK for making it continue to happen!
Happy anniversary! Love the workout.
Happy Anniversary! Wish I could be there.
Ravi
Happy Anniversary. I like ? workouts- looks like it will be a great way to start to the new year!
Congrats to John and Mel for an extraordinary accomplishment.
Congratulations!
Congratulations all!!
Happy MPH-iversary! Can’t believe it’s already been a year… here’s to many more!
Happy bday, MPH. May the bars rise swiftly, the plates bump loudly, and the holes grow slowly within your yellow walls.
heres to practicing what you preach – no risk, no reward.
looking forward to the further evolution of MPH, its athletes and its community.
keep squattin,
steve d
Happy bday
And I love the new tagline, so true
Hugus
I definitely remember that sign.. that’s what brought me to Mel and John in the first place!
They grow up so fast…….
Congratulations John, Mel and BK! Making it to one year is no mean feat and I salute you for all the blood, sweat and tears you’ve put into this place. You’ve created a great community and I look forward to seeing it continue to grow.
Congratulations! What an awesome accomplishment. Here’s to many more!
MPH– i now realize i didn’t know crossfit till i walked into this box. it’s absolutely changed my views of fitness, strength, and work. And it’s become a more important part of my life than i ever thought. thanks guys for not just setting, but redefining– the bar, of coaching as well as a place to train.
oh and if you haven’t done the workout yet, then don’t let the crazy setup fool you– it’s really just a drinking game.
Happy Birthday MPH!!! That was a seriously fun workout. I hope MPH has birthdays more often than BK does.
Happy Birthday! John, Melody, BK – Congratulations! Surviving year 1 in a small business is a huge accomplishment. Building a strong, healthy, fit community is an incredible feat…thank you, keep up the great work.
Cheers!!
Happy Birthday MPH! Cheers to the people who finally helped me appreciate strength workouts. And who are responsible for me working out while on work trips. Yesterday´s WOD, direct from Crossfit Brasil in Sao Paulo:
Back squats (2-2-2): 195-205-205
5 Rounds of:
10 wall balls
15 pull-ups (sub red band x2; sub jumping x3)
10 situps
15 pushups
20 air squats
2 min rest
(23:26) – pullups were killer after last week
Congrats on the anniversary 🙂
21-15-9 Kettle bell swings (w 35lb dumbbell), push ups, air squats and 1 lap backstroke.
14:54
Dear box, (or oracle as I like to think of you):
Happy one year anniversary. You are a constant–no matter what the deities assign, how we feel, or what the weather assigns. You remain a constant despite our careless holes, sweat and dirt. Thank you–it is that model that makes us stronger. I know that if I make it to your walls, things won’t be half bad.
I hope you get something nice from Logan Hardware for your b-day!
Love Steener
Happy Anniversary My Friends….1 year….and they said it wouldn’t last.
I am proud of you, proud to be part of the community – regardless of my epitaph – and mostly just damned stoked that I can say that I was part of something great when it first started. For all of us that stuck through this first year we may recall this time as similar to saying we were Led Zeppelin roadies circa 1969 when they were touring clubs in Wales in a beat up Renault micro-bus.
Congrats John, Mel and BK…you have earned an entire century for what you have done this first year.
StuLu
–Scores–
Neil A.: 190-lbs., 97, 22:11 (sub: prom hspu, 1 + 45-lb. plate)
Alex M.: 155-lbs., 118, 22:11 (115-lbs.; sub: barbell squat clean, shoulder press)
Borja G.: 185-lbs., 114, 22:33 (40-lb. dbs; sub: shoulder press)
Robbie S.: 165-lbs., 117, 22:33 (40-lb. dbs; sub: shoulder press)
Erez Y.: 175-lbs., 80, 23:16
Erin K.: 135-lbs., 95, 23:16 (35-lb. dbs; sub: prom hspu, 1 x 45-lb. plate)
Tamra F.: 135-lbs., 162, 23:44 (30-lb. dbs, 20”; sub: shoulder press)
Teal B.: 120-lbs., 121, 23:44 (25-lb. dbs; sub: shoulder press, step-up, 20”)
Kris C.: 100-lbs., 115, 24:11 (25-lb. dbs; sub: shoulder press)
Keena S.: 85-lbs., 158, 23:17 (45-lbs.; sub: shoulder press, step-up)
Katie M.: 80-lbs., 191, 23:17 (45-lbs., 20”; sub; shoulder press)
Jessy C.: 85-lbs., 118, 24:11 (20-lb. dbs, 20”; sub: shoulder press)
Ryan B.: 75-lbs., 109, 25:54 (45-lbs., 20”; sub: shoulder press, 1600m run)
Christine S.: 90-lbs., 116, 25:34 (20-lb. dbs; sub: dumbbells, shoulder press, step-up, 20”, 800m run)
Jeremy N.: 250-lbs., 138, 22:44
Sean M.: 185-lbs., 76, 22:44 (40-lb. dbs; sub: shoulder press)
Josh O.: 200-lbs., 82, 22:01
Charles H.: 200-lbs., 97, 22:01 (55-lb. dbs)
Guy F.: 175-lbs., 90, 22:38 (35-lb. dbs; sub: shoulder press)
Rob K.: 195-lbs., 137, 21:58
Mike S.: 215-lbs., 122, 21:58
Brian T.: 155-lbs., 117, 22:38 (30-lb. dbs; sub: shoulder press)
Sidra C.: 115-lbs., 143, 23:41 (30-lb. dbs, 20”; sub: shoulder press)
Mayra C.: 100-lbs., 86, 23:41 (25-lb. dbs, 20”; sub: shoulder press)
Jen M.: 100-lbs., 101, 23:04 (25-lb. dbs, 20”; sub: shoulder press)
Caitlin F.: 120-lbs., 124, 23:04 (55-lbs., 20”; sub: shoulder press)
Jeff W.: 145-lbs., 57, 24:28 (40-lb. dbs; sub: shoulder press)
Joe P.: 220-lbs., 76, 24:28 (sub: prom hspu, 1 x 45-lb. plate)
Bill G.: 155-lbs., 127, 24:10 (35-lb. dbs; sub: shoulder press)
Sakar P.: 165-lbs., 105, 24:10 (30-lb. dbs; sub: shoulder press, step-up, 24” if cannot box jump)
Ralph B.: 135-lbs., 114, 22:40 (30-lb. dbs; sub: shoulder press)
Drew P.: 145-lbs., 114, 22:40 (75-lbs.; sub: shoulder press)
Jim M.: 110-lbs., 80, 22:32 (30-lb. dbs; sub: shoulder press, step-up, 20”, 800m run)
Anna H.: 90-lbs., 95, 24:46 (20-lb. dbs; sub: shoulder press, step-up, 20”)
Bill S.: 110-lbs., 48, 22:34 (65-lbs.; sub: shoulder press)
Jessica H.: 115-lbs., 152, 22:34 (30-lb. dbs; sub: prom hspu, 1 x 45-lb. plate)
Kevin C.: 135-lbs., 95, 22:31 (75-lbs.; sub: shoulder press, 800m run)
Jonathan H.: 155-lbs., 114, 24:46 (35-lb. dbs; sub; shoulder press)
Roselena R.: 55-lbs., 142, 21:24 (30-lb. db; sub; single-arm clean, single-arm shoulder press, single-arm clean, 800m row)
Marco M.: 190-lbs., 178, 21:49 (35-lb. dbs; sub: shoulder press)
Johnny A.: 140-lbs., 134, 25:40 (35-lb. dbs; sub: shoulder press)
Paul M.: 130-lbs., 162, 22:24 (30-lb. dbs; sub: shoulder press)
Andrew R.: 170-lbs., 105, 21:49 (105-lbs.; sub: shoulder press)
Chuck D.: 155-lbs., 115, 25:40 (30-lb. dbs, 20”; sub: shoulder press)
Sara S.: 85-lbs., 99, 22:24 (20-lb. dbs, 20”; sub: shoulder press)
Adam C.: 185-lbs., 86, 22:42 (sub: prom hspu, 1 x 25-lb. plate)
Todd C.: 155-lbs., 105, 22:42 (35-lb. dbs; sub: shoulder press)
Meghan M.: 195-lbs., 107, 22:12 (sub: prom hspu, 1 x 45-lb. plate)
Stuart W.: 115-lbs., 105, 22:12 (35-lb. dbs; sub: shoulder press)
Sean F.: 135-lbs., 118, 22:34 (30-lb. dbs; sub: shoulder press)
Chad F.: 145-lbs., 105, 22:34 (30-lb. dbs; sub: shoulder press)
Josh M.: 5, 97, 22:26 (sub: max consecutive muscle-up, burpee, 800m run)
John B.: 185-lbs., 159, 23:23 (65-lbs.; sub: shoulder press)
Ricky B.: 185-lbs., 114, 22:22 (40-lb. dbs; sub: shoulder press)
Wayne C.: 170-lbs., 120, 22:22 (35-lb. dbs; sub: shoulder press)
Ivy F.: 115-lbs., 108, 23:02 (75-lbs.; sub: shoulder press, step-up, 20”, 800m row)
Luke D.: 155-lbs., 123, 22:20 (65-lbs.; sub: shoulder press)
David S.: 155-lbs., 124, 22:20 (30-lb. dbs; sub: shoulder press)
Jerry C.: 135-lbs., 95, 23:23 (30-lb. dbs; sub: shoulder press)
Michael H.: 115-lbs., 95, 23:46 (30-lb. dbs, 20”; sub: shoulder press, 800m run)
Amy D.: 95-lbs.; 124, 23:54 (45-lbs.; sub: step-up, 20”)
Leota B.: 85-lbs.; 105, 23:54 (20-lb. dbs, 20”; sub: shoulder press)
Jen O.: 90-lbs.; 114, 24:09 (45-lbs.; sub: shoulder press, step-up, 20”)
April H.: 60-lbs., 104, 24:09 (15-lb. dbs; sub: shoulder press, step-up, 20”)
Wanda K.: 70-lbs.; 95, 21:28 (20-lb. dbs; sub: 400m run)
Steve D.: 215, 89, 24:15
done at CrossFit 585 in Rochester, NY