Wednesday, May 18, 2022
CrossFit MPH – WOD
In Gym
Murph Prep 4 in 21 minutes, complete as much as possible of the following: one mile run + three rounds: 5x pull-up 10x pushup 15x air squat + three rounds: 5x chest-to-bar pull-up 10x staggered grip pushup 15x medicine ball squat @ 20/14-lbs. + three rounds: 5x strict pull-up --or-- bar muscle-up 10x explosive pushup 15x wall ball, 10/9-ft. target At the 22 minute mark, complete an 800m run for time. If you are would like to try a weight vest today, it is mandatory to remove it after the second set of three rounds!
Results
-MPH Outside the Box Scores-
Lisa C.: 7 + 3 thruster (15-lb. db, band pull-up, 4' run)
Tom G.: 6 + 7 pushup (15-lb. db, bodyrow, 800m row)
-MPH Inside the Box Scores-
l C.: 8 + 2 wall ball, 4:47 (20-lbs.)
Borja G.: 7 + 1 mu, 2:35 (20-lbs., 2 mu)
Andrew W.: 8 + 3 pu, 2:49 (20-lbs., 3 pu/3 pu/3 strict pu)
Matt S.: 8, 3:03 (14-lbs., 3 band strict)
Brandon B.: 7, 4:47 (20-lbs., 3 pu/3pu/3 strict pu)
Andrew S.: 7 + 5 pull-up, 3:05 (20-lbs., 5 pu/5pu/5 strict pu)
Nate S.: 8 + 5 wall ball, 2:59 (20-lbs., 5 pu/5pu/5 strict pu)
Dan H.: 8, 2:55 (20-lbs., 5 pu/5pu/5 strict pu)
Abbey O.: 7 + 2 pushup, 3:50 (14-lbs., 3 band pu/3 band pu/3 band pu, knee pushup, row)
Zach F.: 7 + 1 wall ball, 3:35 (20-lbs., 5 pu/5 ctb pull-up/5 strict pu)
Franceso M.: 7 + 4 pushup, 3:18 (14-lbs., 3 band pu/3 band pu/3 band pu)
Dan B.: 6 + 3 wall ball, 3:59 (20-lbs., 3 pu/3 pu/strict pu)
Jenna B.: 7 + 6 pushup, 3:30 (14-lbs., 3 band pu/3 band pu/3 band pu, knee pushup)
Bobby H.: 7 + 2 pull-up, 2:36 (20-lbs., 5 pu/5 ctb pull-up/5 strict pu)
Zac E.: 7 + 10 pushup, 3:18 (+ vest, 20-lbs., 3 band pu/3 band pu/3 band pu)
Ishi B.: 6 + 7 wall ball, 4:05 (20-lbs., 3 strict pu/3 strict pu/3 strict pu)
Adrian P.: 4 + 2 pushup, 4:06 (20-lbs., 5 pu/5 ctb pull-up/5 strict pu)
Sean Q.: 7 + 6 wall ball, 3:48 (+ vest)
Anu B.: 5 + 3 squat, 3:48 (+ vest run only, 20-lbs., 3 pu/3 pu/strict pu)
Diana G.: 8 + 1 pull-up, 2:20 (10-lbs., 3 band pu/3 band pu/3 band pu, knee pushup, 1200m run, 400m run)
John B.: 6 + 9 pushup, 3:11 (+vest, 5 pu/5 ctb pu, 5 strict pu)
David C.: 7 + 6 row, 3:10 (+vest, 3 per side sa bentover row @ 25 for pull-ups, wall ball push press)
Kate G.: 6 + 2 mu + 5 pushup, 4:21 (+vest, 14-lbs.)
Frank P.: 8 + 10 pushup, 2:58 (20-lbs., 5 pu/5 pull-up/5 strict pu)
Dave R.: 8 + 1 mu, 3:51 (20-lbs.)
Noah T.: 8 + 3 pull-up, 4:00 max cal --55 (20-lbs., 5 pu/5 ctb pull-up/5 strict pu)
Adriana B.: 6 + 2 wall ball, 3:42 (14-lbs., 5 pu/5 ctb pull-up/5 strict pu)
Francisco L.: 6, 3:47 (+vest, 20-lbs., 5 pu/5 ctb pull-up/5 strict pu)
Beau R.: 6 + 10 wall ball, 3:27 (20-lbs.)
Patrick J.: 8, 3:54 (5 pu/5 ctb pull-up/5 strict pu, all prom squat)
RJ A.: 6 + 1 pushup, 3:35 (20-lbs., 5 pu/5 pull-up/5 strict pu)
Adam R.: 7 + 1 pull-up, 3:04 (20-lbs., 5 pu/5 pull-up/5 strict pu)
Mark B.: 6 + 10 pushup, 3:29 (20-lbs., 3 pu/3 band pull-up/3 band pu)
Bill M.: 6 + 7 pushup, recovery walk (14-lbs., 5 pu/3 band strict/3 band strict pu)
Brent S.: 8 + 14 wall ball, 2:45 (14-lbs., 5 pu/5 ctb pull-up/5 strict pu)
Julian M.: 7, 2:50 (20-lbs., 5 pu/5 pull-up/5 jumping pu)
Brandt R.: 7, 3:18 (20-lbs., 100 cal bike, 5 pu/5 ctb pull-up pratice/5 strict pu, 40 cal bike)
Drew P.: 5 + 4 pushup (20-lbs., 97 cal of 100 cal/7:30 bike)
Yao Z.: 6 + 5, 3:24 (20-lbs., 5 pu/5 pull-up/5 strict pu)
Nick W.: 7 + 4 wall ball (20-lbs., 5 pu/5 ctb pull-up/5 strict pu)
JP S.: 7 + 4 pushup (800m run, (20-lbs., 3 band pu/3 band pull-up/3 band pu, 400m)
Morgan M.: 20:32, 3:17 (20-lbs., 5 pu/5 ctb pull-up/5 strict pu)
Ralph B.: 8 + 4 pushup, 3:27 (20-lbs., 5 pu/5 ctb pull-up/5 strict pu)
Jared S.: 7 + pushup, 3:19 (14-lbs, 5 strict pu/5 strict pu/ 5 strict pu)
John Sh.: 6 + 10 pushups, 6:00 (20-lbs., 5 strict pu/5 strict pu/ 5 strict pu)
Bill G.: 7 + 9 wall balls, 40 cals (90 cals bike, 20-lbs., 5 pu/5 ctb pull-up/5 strict pu)
Bryan M.: 8 + 3 pu, 2:40 (20-lbs., 5 strict pu/5 strict pu/ 5 strict pu)
Mike L.: 7 + 10 pushup, 4:15 (20-lbs, 5 pu/5 ctb pull-up/5 strict pu)
Andrew C.: 6 + pu, 3:25 (20-lbs., 5 pu/5 ctb pull-up/5 strict pu)
Sebastian T.: 7 + 2 pu, 3:37 (14-lbs., 3 pu/3 pu/3 pu)
Julia H.: 5 + 13 squats, 3:50, 500m (14-lbs., 5 pu/5 ctb pull-up/5 strict pu)
Justin G.: 7 + 3 pu, 4:22 (20-lbs., 3 pu/3 pu/3 pu)
Ben B.: 7 + 1 pushup, 2:39 (20-lbs., 3 band pu/3 band pull-up/3 band pu)
Mike A.: 7 + 3 ex. pu, 3:27 (+vest, 20-lbs., 5 pu/5 ctb pull-up/4 mu)
Matthew R.: 8 + 1 pu, 3:09, (20-lbs., 5 pu, 5 ctb pu/5 strict pu)
Justin A.: 7 + 7 ex. pu, 4:27 (+vest, 20-lbs., 5 pu, 5 ctb pu/5 strict pu)
Tommy H.: 7 + 10 ex. pu, 4:19 (+vest for 1 mile, 20-lbs./5 mu rd. 1,5 strict pu rds. 2-3)
Sam R.: 6 + 1 mu, 3:37 (+vest, 20-lbs.)
Tucker H.: 7 + 3 mu, 4:26 (+vest, 20-lbs.)
Frank H.: 6 + 3 pu, 4:08, 400m (14-lbs., 3 pu/3 pu/3 pu)
Anya W.: 7 + 2 pu, 3:45 (14-lbs., 3 band pu/3 band pu/3 band pu)
Terry A.: 7, 4:32 (10-lbs., 3 band pu/3 band pu/3 band pu, knee pushup)
John Sa.: 6 + 3 ex. pu, 3:08 (20-lbs., 5 pu, 5 ctb pu/5 strict pu)
Rony J.: 7 + 6 pu, 3: 47, (14-lbs., 3 band pu/3 band pu/3 band pu, knee pushup)
Lily S.: 6 + 5 st. pu, 4:24, (14-lbs., 3 band pu/3 band pu/3 band pu, knee pushup)
Peter O.: 8 + 10 pu, 3:54, (20-lbs., 3 band pu/3 band pu/3 band pu, knee pu rd. 3)
