In Gym:
practice strict muscle-up progressions for 20 minutes.
“Everything But The Bagel”
as many rounds as possible in 12 minutes:
10x single-leg squat (alternating, total)
15x wall ball @ 20/14-lbs., 10-ft. target
20x pushup
At Home:
“Everything But The Bagel”
as many rounds as possible in 12 minutes:
10x single-leg squat (alternating, total)
15x single-arm dumbbell/object thruster –or– squat drop
20x pushup
—MPH Outside The Box Scores—
Bryan M. :In 15 mins:
5 full rounds:
10x single-leg squat w/ pole assist
15x single-arm dumbbell thruster at 35 lbs.
20x pushup
6th round made it through thrusters.
Candida M.: 5 rounds + 5 pushups (10 single-leg squats, 16 single-arm thrusters @ 15lbs, 20 pushups per round)
Lisa C.: 5 rounds + 2 sls (pole-assisted sls, 15 pushup)
Bill M.: 4 rounds + 7 sit-up (pole-assisted sls)
—MPH Inside The Box Scores—
Daniel H.: 3 rounds + 10 pushup (banded sls)
Rami B.: 3 rounds + 12 pushup (banded sls)
Zac E.: 4 rounds + 18 pushup (supported sls, 10 wall ball)
Andrew Z.: 4 rounds + 3 wall ball
Anna G.: 5 rounds + 4 wall ball (banded sls, 12 pushup)
Al C.: 5 rounds + 6 sls
Charlie S.: 4 rounds + 8 wall ball
Colin So.: 3 rounds + 4 pushup (banded sls)
Zach G.: 3 rounds + 12 pushup (banded sls)
David C.: 4 rounds (20-lb. med ball lunge)
Drew P.: 5 rounds
Katie G.: 4 rounds + 6 wall ball (banded sls, 15 pushup)
Grant J.: 4 rounds + 1 wall ball (banded sls)
Walt C.: 4 rounds + 6 sls (banded sls)
Mel F.: 4 rounds + 3 pushup
Tommy H.: 5 rounds + 10 single-leg squat
Kate G.: 4 rounds + 10 pushup
David B.: 3 rounds + 8 single-leg squat
Matt R.: 4 rounds + 2 wall ball (banded sls)
Dave R.: 5 rounds + 3 wall ball
Bill G.: 5 rounds + 7 wall ball (20 wall ball + 20 pushup)
Will O.: 4 rounds + 10 single-leg squat (plate-assist sls)
Nathan A.: 3 rounds + 18 pushup (ring assist sls)
Chris Ca.: 4 rounds + 4 pushup (20-lb. med ball lunge, 9-ft, 14-lb. wall ball, 10 pushup)
Rich H.: 6 rounds + 10 sls
Sean Q.: 6 rounds + 5 pushup
Mo K.: 3 rounds (14-lbs., 9-ft., pole support sls, 10 pushup)
Caroline E.: 4 rounds + 5 single-leg squat (10-lbs., 9-ft., pole support sls, 10 incline pushup)
Julia H.: 4 rounds + 10 single-leg squat (9-ft., pole support sls, 5 pushup)
Greg M.: 4 rounds + 8 sls (14-lbs., 9-ft., pole support sls)
Sean G.: 6 rounds + 7 sls
Justin M.: 5 rounds + 4 wall ball (9-ft., pole support sls)
Max R.: 7 rounds + 10 sls (pole support sls)
Jose R.: 5 rounds + 14 wall ball (9-ft., pole support sls)
Andy G.: 5 rounds + 5 wall ball (pole support sls, 15 knee pushup)
Amy S.: 4 rounds
Tara S.: 4 rounds + 10 sls
Chris C.: 5 rounds + 10 wall ball
Ben H.: 4 rounds + 3 sls
Stephen K.: 4 rounds + 8 wall ball (banded sls)
Seth C.: 4 rounds + 2 pushup (banded sls)
Peter T.: 3 + 10 pushup (banded sls)
John Sa.: 3 + 15 wall ball (plate assist sls)
Ralph B.: 5 + 5 rdl (single leg rdl, push press)