five rounds for time:
20x pull-up
30x swing @ 55/35-lbs.
40x double under
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five rounds for time:
20x pull-up
30x swing @ 55/35-lbs.
40x double under
Connect with us!
Reflecting on the New Year during the squat test today, I realized that whether it was an intentional resolution or not, over the past year, I had committed to doing the “MPH homework” regularly. For me, it was the key to success today, and it has been the key to better mobility and continued progress in all of the lifting and gymnastics we do. If you’re making resolutions, now is the time to commit to better mobility for the years to come by making “MPH homework” a part of every day. Thanks for a great morning, MPH!
Just wanted to say congrats to Claire for earning her shirt this morning at the 6AM. That was a great performance both the squat test and the WOD. While you earned the shirt this morning we all know that you are a great WOD partner every day- because you go all out in all of the WOD’s and it’s infectious and fun to be part of that.
Agreed, Mike. Claire’s effort today, while absolutely impressive, is just an extension of what she brings every day. We’re lucky to have her.
John
Well said Mike.
In the words of Otis Redding, “It’s been a long, long time coming”
–Scores–
Michael F.: 22:48 (4 rounds)
Matthew W.: 22:27 (sub: tuck jump; 4 rounds)
Derek B.: 20:41 (sub: 1/2x jump-stretch strict pull-up, red; 4 rounds)
Jon H.: 23:08 (45-lbs.; 3 rounds)
Alex H.: 21:39 (45-lbs.; sub: tuck jump; 4 rounds)
Steve M.: 15:27 (45-lbs.; sub: 1/2x pull-up, tuck jump; 4 rounds)
James C.: 18:15 (45-lbs.; sub: 1/2x pull-up, tuck jump; 4 rounds)
Larry B.: 20:18 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, red, tuck jump; 4 rounds)
Claire H.: 19:23
Alex M.: 17:42 (35-lbs.; sub: 1/2x strict pull-up, 1/2x goblet squat)
Ted K.: 20:52 (35-lbs.; sub: 1/2x pull-up, tuck jump; 4 rounds)
Aaron B.: 18:10 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, green, tuck jump; 4 rounds)
Ralph A.: 21:33 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, blue, 1/2x tuck jump; 4 rounds)
Keena S.: 19:36 (sub: 1/2x jump-stretch strict pull-up, green, squat; 4 rounds)
Neil A.: 20:41 (4 rounds)
Jeff W.: 20:13 (35-lbs.; sub: 1/2x pull-up, tuck jump; 4 rounds)
Matt H.: 18:52 (45-lbs.; sub: 1/2x pull-up, tuck jump; 4 rounds)
David O.: 16:20 (45-lbs.; sub: single-arm russian swing, sit-up)
Sidra C.: 20:45 (sub: 1/2x pull-up, tuck jump; 4 rounds)
Holmes H.: 22:51 (sub: 1/2x pull-up, tuck jump; 4 rounds)
Terry M.: 18:39 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, red, tuck jump; 4 rounds)
Julie G.: 19:46 (25-lbs.; sub: 1/2x jump-stretch strict pull-up, green; 4 rounds)
Cristian D.: 17:36 (35-lbs.; sub: 1/2x pull-up, 1/2x tuck jump; 4 rounds)
Peter H.: 17:08 (35-lbs.; sub: 1/2x pull-up, 1/2x tuck jump; 4 rounds)
Katie M.: 19:37 (sub: strict bodyrow, russian swing, tuck jump)
Chris T.: 20:19 (45-lbs.; sub: 1/2x pull-up, tuck jump; 4 rounds)
Erez Y.: 24:24 (sub: russian swing; 4 rounds)
Bill G.: 25:55 (4 rounds)
Drew P.: 27:44 (45-lbs.)
Ralph B.: 25:53 (45-lbs.; sub: 1/2x pull-up, tuck jump; 4 rounds)
Robbie S.: 28:05 (45-lbs.; sub: strict bodyrow)
Brandon W.: 20:30 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, red, tuck jump; 3 rounds)
Kate R.: 24:37 (sub: 1/2x jump-stretch strict pull-up, red, tuck jump; 4 rounds)
Jessy C.: 26:33 (sub: 1/2x jump-stretch strict pull-up, red, tuck jump; 4 rounds)
Joe K.: 24:31 (35-lbs; sub: 1/2x jump-stretch strict pull-up, red, 1/2x tuck jump)
Ivy F.: 24:40 (sub: 1/2x jump-stretch strict pull-up, blue, squat; 4 rounds)
Johnny A.: 19:25 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, blue, russian swing, sit-up; 3 rounds)
Dave R.: 23:41
Christy P.: 15:17 (sub: russian swing)
Lisa C.: 15:07 (sub: sit-up, single-arm russian swing, tuck jump)
Joseph P.: 19:01 (sub: squat, 1/2x jump-stretch strict pull-up, blue, lunge)
John G.: 19:01 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, green, 1/2x tuck jump)
Jim C.: 20:45 (45-lbs.; sub: tuck jump; 4 rounds)
Thomas M.: 25:01 (35-lbs.; sub: tuck jump)
Ashley T.: 23:53 (sub: 1/4x pull-up, tuck jump)
Kevin M.: 22:00 (25-lbs.; sub: strict bodyrow, 1/2x squat; 4 rounds)
Kirsten P.: 23:02 (25-lbs.; sub: 1/2x jump-stretch strict pull-up, blue, tuck jump; 4 rounds)
Kerstin C.: 12:14 (25-lbs.; sub: 1/2x strict bodyrow, 1/2x swing, 1/2 squat; 3 rounds)
Brian T.: 26:19
JC L.: 21:23 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, blue, 1/2x tuck jump; 4 rounds)
Tamra F.: 23:00 (sub: 1/2x jump-stretch strict pull-up, blue; 3 rounds)
Danny M.: 22:44 (35-lbs.; sub: 1/2x pull-up)
Katherine S.: 23:26 (25-lbs.; sub: 1/2x jump-stretch strict pull-up, green, 1/2x tuck jump)
Ben T.: 24:40 (35-lbs.; sub: tuck jump)
Christine S.: 21:42 (sub: tuck jump; 4 rounds)
Lee P.: 22:12 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, blue, tuck jump; 4 rounds)
Ted D.: 19:04 (35-lbs.; sub: russian swing, 1/2x strict bodyrow, 1/2x tuck jump; 4 rounds)
Brad R.: 26:07 (45-lbs.; sub: 1/2x pull-up, tuck jump)
Jim D.: 19:24 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, green, 1/2x tuck jump; 4 rounds)
Candida M.: 21:49 (25-lbs.; sub: 1/2x jump-stretch strict pull-up, blue, 1/2x tuck jump)
Jenn J.: 23:26 (15-lbs.; sub: 1/2x jump-stretch strict pull-up, blue, knee swing, sit-up)
Mike S.: 20:13 (4 rounds)
Chris C.: 21:41 (sub: tuck jump; 4rounds)
Brian J.: 19:09 (45-lbs.; sub: 1/2x pull-up; 4 rounds)
Greg F.: 14:53 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, blue, tuck jump; 3 rounds)
Wayne C.: 18:36 (35-lbs.; sub: 1/4x pull-up, tuck jump)
Mayra C.: 16:54 (sub: 1/2x jump-stretch strict pull-up, green, 1/2x squat; 4 rounds)
Krishnan S.: 19:42 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, blue, tuck jump; 4 rounds)
Carlos A.: 9:02 (25-lbs.; sub: 1/2x strict bodyrow, 1/2x swing, 1/2x squat; 3 rounds)
Ryan S.: 20:25 (sub: 1/2x pull-up, pushup, squat)
Daniel H.: 19:50 (35-lbs.; sub: 1/4x pull-up, tuck jump)
Jeff B.: 22:20 (35-lbs.; sub: 1/2x pull-up; 4 rounds)
Alissa G.: 19:45 (sub: 1/4x pull-up, tuck jump; 4 rounds)
Mark Co.: 17:12 (35-lbs.; sub: 1/2x pull-up, tuck jump)
Katie K.: 8:52 (25-lbs.; sub: 1/2x strict bodyrow, 1/2x swing, 1/2x squat; 3 rounds)
Bryan K.: 21:29 (25-lbs.; sub: 1/2x jump-stretch strict pull-up, green, 1/2x wall squat; 4 rounds)
Valentina F.: 16:30 (25-lbs.; sub: 1/2x jump-stretch strict pull-up, green, 1/2x tuck jump; 3 rounds)
Kris C.: 17:18 (sub: 1/2x jump-stretch strict pull-up, blue, 1/2x tuck jump)
Matthew C.: 18:20 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, blue; 3 rounds)
Arvin G.: 19:05 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, blue, 1/2x tuck jump; 4 rounds)
Jason C.: 16:14 (35-lbs; sub: russian swing, 1/2x tuck jump; 4 rounds)
Ben H.: 16:41 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, blue, 1/2x tuck jump; 4 rounds)
Jeremy M.: 11:13 (35-lbs.; sub: 1/2x jump-stretch strict pull-up, green, 1/2x squat; 3 rounds)
Chad P.: 21:35 (sub: 1/2x jump-stretch strict pull-up, green, pushup, 1/2x tuck jump; 4 rounds)
Emily N.: 11:04 (25-lbs.; sub: 1/2x strict bodyrow, 1/2x swing, 1/2x squat; 3 rounds)
Mead O.: 13:08 (25-lb.; sub: 1/2x strict bodyrow, 1/2x swing, 1/2x squat)
steve d. at home – at night – outside – in the cold :^(
back squat 5 5 5: 215 225 235
then 3 rds of this wod: 12:16 (60lb kb)
not feeling my hands was a good thing for this wod!
Thank you so much for those kind words! I was really touched by that! I am really motivated by all of you and I love working out at MPH! Thanks for the excellent coaching as well. I know I am a better athlete now because of it. See you in the morning!