six intervals, each for time; rest amply between intervals:
1x 1-mile run –or– 1x 60x burpee
2x 800m run –or– 2x 30x burpee
1x 400m run –or– 1x 15x burpee
2x 200m run –or– 2x 10x burpee
This workout is scored by all six times.
Compare running results to September 30, 2015.
—MPH Inside The Box Scores—
Zac E.: 7:03, 3:18, 3:12, 1:47, 0:58, 0:57 (run)
Peter O.: 7:29, 3:27, 3:21, 1:53, 1:05, 1:04 (run)
Walt C.: 7:26, 3:25, 3:20, 1:50, 1:03, 1:03 (run)
Caroline E.: 2:23, 2:07, 2:14, 2:17, 1:21, 1:26 (400 run, 400 run, 400 run, 400 run, 200 run, 200 run)
JP S.: 2:25, 1:35, 1:27, 1:27, 1:24, 1:28 (400 run, 200 run, 200 run, 200 run, 200 run, 200 run)
David B.: 7:05, 3:27, 3:20, 1:35, 1:00, 1:04 (run)
Kai K.: 7:14, 3:02, 2:57, 1:30, 0:56, 0:57 (run)
Matt R.: 7:28, 3:15, 3:14, 1:32.6, 0:43.3, 0:43.3 (1600 run, row remaining)
Will H.: 7:59, 3:02, 3:35, 1:26.9, 1:15, 0:39.0 (1600 run, 800 run, 800 row, 400 run, 200 row, 200 run)
Chris P.: 6:53, 2:54, 3:03, 1:30, :55, :50 (run)
Morgan M.: 6:35, 2:52, 2:56, 1:31, :56, :53 (run)
Mark K.: 6:20, 2:51, 2:58, 1:33, :56, :53 (run)
Rob R.: 7:39, 3:30, 3:36, 1:48, :49, :46 (run 1600, 800, 800, row remaining)
Bryan M.: 5:58, 2:28, 2:48, 1:15, :49, :53 (run)
Collin C.: 5:52, 2:26, 2:49, 1:17, :52, :51(run)
Seth C.: 7:28, 3:31, 3:12, 1:38, :56, :56 (run)
Terry A.: 6:21, 3:10, 3:02, 2:15, 1:19, 1:19 (run 2/3x 1600, Q-lap, Q-lap, Rx for remainder)
Rafa C.: 7:22, 3:04, 3:01, 1:32, :57, :54 (run)
Charlie S.: 6:07, 2:39, 2:41, 1:27, :48, :47 (run)
Justin M.: 6:05, 2:52, 3:00, 1:24, :39, :39 (row)
—MPH Outside The Box Scores—
Tara C.: burpees: 3:49, 1:51, 1:45, :43, :27, :26
Daniel H.: 8:15, 3:51, 3:50, 1:35, 1:28, :36 (Running)
Travis H.: 8:20, 3:56, 3:53, 1:30, 1:25, :38 (Running)
Mark D.: 5:50, 2:10, 2:05, 0:56, 0:37, 0:32
John S.: 3:55, 1:45, 1:42, 0:46, 0:30, 0:29
Nathan A.: 4:28, 1:50, 1:51, 1:00, 0:39, 0:38
Kate G.: 3:17, 1:27, 1:29, 0:33, 0:21, 0:21 (burpee)
Sean G.: 3:57, 1:52, 1:45, 0:40, 0:23, 0:23 (burpee)
Lisa C.: 4:55, 2:20, 2:26, 0:55, 0:29, 0:29 (burpee)
Bill M.: 5:10, 2:30, 2:30, 0:56, 0:29, 0:28 (burpee)