Run: Monday, April 4 – Friday, April 8, 2011

Run: Monday, April 4 – Friday, April 8, 2011

***Important Announcement***
We have added biweekly Running Skills & Drills classes at 7a beginning Thursday, April 7. These classes are loaded in MINDBODY, so please register as normal. If possible, they are best attended as a supplement to the Thursday CrossFit workout, and if there is enough interest in these classes, we will look to keep them in the rotation.

Congratulations John B., Campbell R. and Leota T., for completing Sunday’s Credit Union Cherry Blossom Ten Mile Run!

MPHR Workout #87
Tosh 2
three rounds, each distance for time:
200m run
–rest 200m time–
400m run
–rest 400m time–
600m run
–rest 600m time–

  • Deviate slower than five seconds per the worst previous equivalent interval (distance) down the ladder, and foul
  • Foul* = two-minutes max burpee
    • You may foul more than once

Compare results to MPHR Workout #34.

MPHR Workout #88
20-minute effort trial, run all-out

then, tabata pushup**

**One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest.

This workout is scored by the least number of repetitions completed for each, eight-set Tabata round.

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.


  1. jwood30 | April 4, 2011 at 4:08 pm

    200m 47,48, and 51
    400m 1:55,1:54, and 1:58
    600m 2:55, 2:54, and 2:51

  2. Special K | April 4, 2011 at 6:36 pm

    #87 Kris’s watch has the times

    2x foul: 27 and 27

  3. K-Lo | April 4, 2011 at 8:20 pm

    MPHR WOD #87
    6pm @MPH
    200m 1:11, 58, 1:10
    400m 2:07, 2:02, 1:57
    600m 3:04, 3:17, 3:04

    Foul: 24, 25

  4. jadh429 | April 4, 2011 at 9:04 pm

    Jon H.:

    200m: 37, 40, 42
    400m: 1:30, 1:40, 1:37
    600m: 2:36, 2:30, 2:31

    Foul: Frowny face — I didn’t know I should be scoring the number of burpees too.

  5. jsb4z | April 5, 2011 at 6:36 am

    200m: 0:45, 0:45, 0:45
    400m: 1:39, 1:43, 1:41
    600m: 2:42, 2:46, 2:48

  6. Special K | April 6, 2011 at 3:58 pm

    #88; 7

  7. campbell | April 6, 2011 at 5:44 pm

    200m: :50
    400m: 1:58
    600: 3:00

    This hurt REALLY bad so I cut it short. Maybe it was the 400s this morning? I’m signed up for the skills session so we can talk about it.

  8. johndouglasbates | April 7, 2011 at 8:18 am

    #88 3 mi (6:40 pace)
    Took it nice and easy b/c still recovering from head cold. Hope to be better by Saturday’s workout. Couldn’t fit in the pushups b/c I had to hurry off to work. Will do them in my office (w/ the door closed).


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