CrossFit MPH – WOD
Metcon (No Measure)
In Gym:
“22.4MPH”
in teams of two, for time:
800m run (completed in 100m increments)
50x front squat @ 135/95-lbs.
1000m row
90x clean and jerk @ 135/95-lbs.
*Partners split all work evenly, only one partner works at a time.
*There is a 23-minute time cap on this workout.
At Home:
“22.4MPH”
for time:
40x no pushup burpee
25x object front squat –or– 100x air squat
40x no pushup burpee
45x object clean and jerk –or– 90x sit-up + jump and reach overhead
-MPH Inside the Box Scores-
21:34
Al C.: (135-lbs.)
Borja G.: (105-lbs.)
1922 reps
Dan H.: (95-lbs.)
Rami B.: (75-lbs.)
21:24
Terry A.: (600m on rower instead of run, 45-lbs. fs, 20-lbs. db clean and jerk)
Anna G.: (45-lbs.)
21:24
Adrian P.: (95-lbs.)
Austin S.: (95-lbs.)
1910 reps
Abbey O.: (45-lbs.)
Yousi A.: (55-lbs.)
22:44
Ishi B.: (85-lbs.)
Luke B.: (95-lbs.)
Chase H.: (85-lbs.)
1921 reps
Zac E.: (95-lbs.)
Edgar J.: (75-lbs.)
23:00
Jonathan D.: (85-lbs.)
Justin G.: (85-lbs.)
79 C&J
Nick C.: (65-lbs.)
Morgan W.: (75-lbs.)
18:06
Ben H.: (75-lbs fs; 65-lbs. hang muscle clean/push press, bike)
Peter T.: 105-lbs.
19:56
David C.: 75-lbs.
Hanna G.: 95-lbs.
Sean F.: 135-lbs.
19:51
Kate G.: (95-lbs.)
Dave R.: (135-lbs.)
21:18
Ralph B.: (95-lbs.)
Matt A.: (65-lbs.)
Roxanne B.: (45-lbs., 200/200m row)
20:50
Rony J.: (35-lbs.)
Mel F.: (95-lbs.)
18:17
Nick D.: (95-lbs.)
Josh M.: (105-lbs.)
22:00
Will H.: (95-lbs.)
Yao Z.: (85-lbs.)
75 C&J
Mike L.: (30-lbs. db, 95-lbs.)
Keith E.: (95-lbs.)
122 C&J
Jenna B.: (65-lbs.)
Jen M.: (200m row, 40-lbs.)
Ben B.: (95-lbs.)
18:57
John Sh.: (115-lbs.)
Sean G.: (135-lbs.)
18:43
Rich H.: (135-lbs.)
Charlie S.: (115-lbs.)
18:44
Adam R.: (95-lbs.)
John J.: (75-lbs.)
22:35
Tommy H. (135-lbs.)
Justin M. (85-lbs.)
22:56
Sam R.: (120-lbs.)
Tucker H.: (120-lbs.)
21:02
Amr M.: (105-lbs.)
Kiely W.: (65-lbs., deadlift for front squat/push press)
17:58
Bryan M.: (105-lbs.)
Michael H.: (105-lbs.)
21:02
Charlie K.: (85-lbs.)
Stephen K.: (85-lbs.)
20:51
Morgan M.: (135-lbs., deadlift + power clean for c +j)
Jahari H.: (135-lbs.)
23:15
Andrew Z.: (105-lbs.)
Bobby H.: (105-lbs.)
22:45
Sebastian T.: (85-lbs.)
Pete T.: (85-lbs.)
22:01
Graham F.: (95-lbs.)
Chris P.: (95-lbs.)
Zack B.: (95-lbs.)
22:59
Nicole B.: (65-lbs.)
Mariah C.: (65-lbs.)
Lily S.: (65-lbs./35-lbs. db. c&j)
19:21
Bill G.: (135-lbs., deadlift for front squat)
Sean Q.: (135-lbs.)
74 C&J
John Sa.: (95-lbs.)
Patrick J.: (95-lbs.)
21:38
Seth B.: (75-lbs.)
Stephen W.: (85-lbs.)
-MPH Outside the Box Scores-
Damund W.: 15:57 (20-lb. dbs, 30 no pushup burpee)
Lisa C.: 13:58 925-lb. dbs)
Bill M.: 13:51
Tom G.: 14:20 (15-lb. dbs, 30 no pushup burpee)
Sarah G.: 17:15 (6AM) (bodyweight option, 30/15 no pushup burpee, 30 sit-up + jump)