Monday, October 26, 2020

Monday, October 26, 2020

Rosemary Spice
as many rounds as possible in 20 minutes:
1000m row –or– 5 rounds of cardio complex
75x step-up @ 50/35-lbs., 24/20″ platform –or– lunge option
24/20″ platform –or– weighted lunge –or– lunge option
750m row –or– 4 rounds cardio complex
55x weighted step-up –or– weighted lunge –or–lunge option
500m row –or– 3 rounds cardio complex
35x weighted step-up –or– weighted lunge –or– lunge option
250m row
15x weighted step-up –or– lunge option

cardio complex = 10 no pushup burpee + 20 skips in place


  1. MPH | October 27, 2020 at 3:01 pm

    —MPH Outside The Box Scores—
    Matt K.: 750m row + 38 step-ups to 20” at 20lbs
    Bryan M.: 800m run + 75x 95lbs weighted bar lunges
    600m run + 55x 75lbs weighted bar lunges
    400m run + 35x 75lbs weighted bar lunges
    200m run (and I ran out of time… so close)
    Lisa C.: 1 burpee of 3rd cardio complex in 3rd rd (cardio complex, 25-lb./15-lb. dbs, step-up)

  2. MPH | October 27, 2020 at 3:01 pm

    —MPH Inside The Box Scores—
    Chase H.: 1 of 35 step-up, 50-lbs.
    Borja G.: 44m of 500m row, 50-lbs./0-lbs.
    Daniel H.: 47 of 55 step-up, 35-lbs.
    Travis H.: 40m of 500m row, 35-lbs.
    Aaron B.: 183m of 250m row, 30-lbs.
    Al C.: 238m of 500m row, 50-lbs.
    Anna G.: 4 of 35 step-up,10-lbs.
    Waan C: 368m of 500m row, 4/5x row, 10-lbs.
    John N.: 50 of 55 step-up, 4/5x row, 30-lbs.
    Ben H.: 171m of 500m row, 35-lbs.
    Colin S.: 1 of 35 step-up, 35-lbs
    David C.: 1 of 35 step-up, 4/5x row, 20/25-lbs.
    Walt C.: 42m of 500m row, 30-lbs.
    Morgan W.: 36 of 55 step-up, 30-lbs
    Chris P.: 323m of 500m row, 35-lbs.
    Michael Fo.: 159m of 500m row, 35-lbs.
    Dave R.: 8 of 35 step-up, 50-lbs.
    Andrew Z.: 420 of 500m, 50-lbs.
    Matt R.: 45 of 55 step-up, 35-lbs.
    Chris Ca.: 1 of 35 step-up, bw, 20″
    Kate G.: 165 of 500m, 35-lbs.
    Joe T.: 1 of 35 step-up, 50-lbs.
    Mel F.: 300 of 500m, 35-lbs.
    Sean G.: 13/250m, 55-lbs.
    Mo K.: 280/500m, 20-lbs., 20-lbs.
    Max R.: 500/500m, 45-lbs.
    Sean Q.: 9/35 step-up, 50-lbs.
    Rich H.: 30/35 step-up., 53-lbs.
    Zach D.: 12/35 step-up., 50-lbs.
    Morgan M.: 4/35 step-up., 50-lbs.
    Josh M.: 35/55 step-up, 35-lbs.
    Tommy R.: 3/35 step-up, 50-lbs.
    Justin M.: 304/500m row, 50-lbs.
    Frank H.: 50/500m row, 25-lbs.
    Seth C.: 275/500m row, 35-lbs.
    Nathan A.: 147/500m row, 25-lbs.
    Charlie S.: 454/500m row, 45-lbs.
    Tarak K.: 34/55 step-up, 35-lbs.
    Bill G.: 12/30 push-up (sub: 50/50, 40/40, 30/30 pushup/sit up for the step ups)
    Matt M.: 35/55 step-up, 50-lbs.
    Pete T.: 42/55 step-up, 35-lbs.
    Brent H.: 55/55 step-up, 35-lbs.
    Jose R.: 200/500m row, 35-lbs.
    Diana G.: 20/20 step-ups, 20-lbs. (800/600/400/200m row, 50/30/20/10 step-up)
    Seth B.: 10/55 step-ups, 35-lbs.
    Patrick J.: 25/55 step-ups, 35-lbs.
    John Sa.: 125/500m row, 35-lbs.
    Collin C.: 11/35 step-ups, 50-lbs.
    Amy S.: 427/500m row, 35-lbs.


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