In Gym:
strict muscle-up practice, 15 minutes
then, as many rounds as possible in 15 minutes:
5x strict pull-up
10x decline pushup, 10 inches
50x double under
At Home:
as many rounds as possible in 20 minutes:
5x strict pull-up –or– 20-second hollow hold
10x decline pushup, 10 inches
50x jumping jack
—MPH Inside The Box Scores—
Daniel H.: 8 + 7 su (75 su, 20 min)
Travis H.: 8 + 54 su (75 su, 20 min)
Borja G.: 8 + 10 push-up (20 min)
Rami B.: 8 + 7 push-up (50 su, 20 min)
Alex H.: 8 + 1 pull-up (20 min)
Aaron B.: 6 + 5 pushup, 68 du (20 min)
Al C.: 9 + 30 du (20 min)
Adrian P.: 8, 120 du (20 min)
Drew P.: 8 + 3 pull-up
Jason O.: 8 + 5 pull-up
Peter O.: 7, 17 du (2 strict pull-up)
Colin So.: 6 + 2 pull-up, 35 du (2 jump to pull-up)
David C.: 6 + 4 pull-up
Kinjal P.: 5 + 5 pull-up (seated vertical bodyrow, 7 prom incline pushup, single under)
Katie G.: 6 + 8 pushup, 25 du (1-2 strict pull-up)
Will O.: 6, 230 du
Zach G.: 5 + 9 pushup, 160 du (2-3 jump to pull-up)
Sean F.: 8
Sean Q.: 10 + 5 pull-up
Kate G.: 5 + 2 pull-up
Dave R.: 8 + 1 pushup
Rich H.: 8 + 1 du, 201 du
Kai K.: 6 + 10 pushup, 39 du
Jorge G.: 5 + 2 du (3 strict pull-up)
Caroline E.: 6, ? du (strict bodyrow, 5 incline pushup)
Michael H.: 7 + 4 du
Andrew Z.: 8 + 17 du (5 decline pushup)
Adriana B.: 5 + 6 pushup (3 strict pushup, 8 decline pushup, 30 du per round)
Rafa C.: 8, 50 du (3 banded pull-up)
Tommy H.: 11
Pete T.: 7, 70 du
Josh M.: 6 + 1 pu
Max R.: 6 + 49 du
Chris P.: 8 + 5 pu, 130 du
Matt R.: 6 +1 pu, 76 du
Matt M.: 4
Bill G.: 8 + 4 squats (30 air squat)
Charlie S.: 8 + 5pu
Charlie K.: 5 + 4pu
Tara S.: 6
Stephen K.: 6 + 3pu, 73
Bryan M.: 5 + 2du, 172
Will A.: 6, 120 (3 pull-up)
Diana G.: 8 + 5 bodyrow, 35 (bodyrow, 10 pushup/knee pushup)
James O’D.: 9 + 4pu
Patrick J.: 5 + 4pu
Lily S.: 5 + 5 pushup (1 pull-up/4 banded pull-up, 5 decline pushup, 100 single under)
Collin C.: 8 + 5 pu
John N.: 8, 71 du
—MPH Outside The Box Scores—
Candida M.: 11 rounds + 5 incline pushups (SUB: hollow hold)
Chris C.: 10 rounds (strict ring pu)
Anna G.: 9 rounds + 3 push-ups (hollow rock, 10 push-ups first 4 rounds/7 remaining, jumping jacks)
Lisa C.: 8 + 2 pushup (2 jump to strict pull-up, 7 decline pushup, 50 jack)
Bill M.: 10 + 5 jack (20-second hollow hold, decline pushup, 50 jack)
Brandy F.: 4 (20-second v hold, 7 incline pushup, 5 prom squat + 10 glute bridge + 20 jack, 1 minute mandatory rest between rounds)
James H.: 8 + 10 pushup (5 strict pull-up, decline pushup, 5 prom squat + 10 glute bridge + 20 jack)
Natasha Z.: 7 + 10 pushup (20-second hollow hold, 10 incline pushup/10 knee pushup, 50 jack)
Allie R.: 7 (20-second v-hold, 7 incline pushup, 50 jack)
Tom G.: 12 + 5 rows (5x ring row, 6x pu, 50x jack)
Yao Z.: 11 (20x hollow rock, def pu, 50x jack)
Ben H.: 9 + 23 jack (20x hollow rock, def pu, 50x jack)