five four-minute rounds, rest exactly one minute between rounds:
400m run –or– (2 sets of 40x jumping jack + 40x high knees)
20x squat
10x strict pull-up –or– bent-over row –or– 20x sheet row –or– 15x rotational sit-up
max ring dip –or– static/bench dip –or– close-grip pushup
—MPH Inside The Box—
Rami B.: 30 (row, 6 pull-up in round 4 and 5)
Borja G.: 33 (row, 6 pull-up in round 4 and 5)
Aaron B.: 55 (row, 5 pull-up per round, band ring dip)
Al C.: 39 (row)
Zac E.: 92 (row, ring row, bench dip)
Sean Q.: 67 (row)
Adrian P.: 25 (row, 5 pull-up per round)
Will H.: 24 (run, 5 pull-up)
Jason Sc.: 32 (run)
Dave R.: 8 (run)
Matt R.: 17 (run, 5 pull-up)
Kai K.: 34 (run, 5 band pull-up, band ring dip)
Rafa C.: 20 (row, 5 band pull-up, band ring dip)
Andrew Z.: 38 (row)
Adriana B.: 33 (row, 5 pull-up rds 1-3, then 3 pull-up)
Chris P.: 64 (run, 8 pull-up)
Rich H.: 62 (row)
Morgan M.: 58 (row, 7 pull-up)
Mark K.: 24 (row, 5 pull-up)
Julia H.: 29, 50-lbs (row, 10x barbell row, static dip)
Matt M.: 85, 115-lbs (run, 10x barbell row, bench dip)
Joshua M.: 44 (run, 15x body row)
Charlie K.: 23 (run, 5 pull-up)
Francisco L.: 42, 115-lbs. (run, 10x barbell row, static dip)
Collin C.: 27 (run, 10 pull-up rds 1-3, 7 pull-up rds 4-5)
Stephen K.: 33 (row, 8 pull-up)
Colin So.: 51, 115-lbs (run, 10x barbell row rds 1-3, 5x barbell row rds 4-5, bench dip)
Justin M.: 32 (row, 8 pull-up)
Bryan M.: 22 (run, 5 pull-up)
Charlie S.: 44 (run, 8 pull-up)
Seth B.: 32, 115-lbs. (run, 10x barbell row, bench dip)
Terry A.: 100, 45-lbs. (300m row, 10x barbell row, bench dip)
Chris T.: 28 (run, 8 pull-up)
Bill G.: 78 (18 cal bike, 10x body row, dumbbell deficit push-up)
—MPH Outside The Box—
Mark D.: 108 (20x plank uptowns,10 strict pull pu, strict bench dip)
Jerry L.: 60 (run, 10 bent over row at 18-lbs., strict bench dip)
Luke B.: 103 (run, 5 bent over row at 45-lbs., close grip pu)
Yao Z.: 80 (cardio complex, rotational sit-up, close grip pu)
Ben H.: 73 (run, 10 true ring body row, strict bench dip)
Candida M.: 131 chair dips (SUB: 20 sheet rows/round; max. legs-straight chair dips)
Chris C.: 62 (run, squat, strict ring pu, ring dip)
Daniel H.: 31 close-grip pushups (cardio complex, squat, 10 pull-ups, max close-grip pushups)
Travis H.: 115 chair dips (cardio complex, squat, 10 pull-ups, max chair dips)
Tara C.: 83 (run, squat, sa row 35 lb kb 5 each side, narrow grip push ups)
Anna G.: 127 chair dips (complex, 20 squat, 20 sheet rows)
Kate G.: 150 (cardio complex, sheet row, bench dip)
Natasha G.: 56 (30/30 cardio complex, 10 squat, 15 rotational sit-up, bench dip)
Spencer S.: 125 (30/30 cardio complex, 10 squat, sheet row, bench dip)
Sean G.: 137 (cardio complex, rotational sit-up, bench dip)
Ross B.: 131 (cardio complex, sheet row, bench dip)
Lisa C.: 48 (run, 15/10 rotational sit-up, bench dip)
Adrienne V.: 58 (cardio complex, 22.5-lb. dbs bent-over row, close grip pushup)
Bill M.: 103 (cardio complex, sheet row, bench dip)