MPHR Workout #187
each for time:
6x 400m run

• Rest two minutes between repeats
• Deviate slower than three seconds per the worst interval, and foul
• Foul* = five-minute isometric squat hold below “parallel” position

Compare results to MPHR Workout #181.

Row Workout
each for time:
6x 500m row

• Rest two minutes between repeats
• Deviate slower than five seconds per the worst interval, and foul
• Foul* = five-minute isometric squat hold below “parallel” position

MPHR Workout #188
for time:
seven-mile run, at 95 percent of current (<three months) personal record in 10k run; if no current time exists, run at 95 percent RPE

Row Workout
for time:
5k row, at 95 percent of current (<three months) personal record at distance; if no current time exists, row at 95 percent RPE

Post all dates and scores 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.