Thursday, September 22, 2022

Thursday, September 22, 2022

In Gym:
front squat

Begin each round every 4 minutes. In the 4-minute interval, you will complete up to a 400m run.

*This workout is only scored by the heavy front squat weights. You may run the 400m at a recovery pace.

three rounds for max reps:
in a 2.5 minute window, complete a 200m run (or 100x jumping jack) followed by as many front squats or squats as possible
–rest one minute between rounds–


  1. MPH | September 23, 2022 at 10:27 am

    -MPH Inside the Box Scores-
    Borja G.: 165
    Will H.: 180
    Andrew S.: 175
    Nate S.: 175
    Al C.: 205
    Kara K.: 100*
    Adam T.: 125*
    Daniel H.: 200
    Walt C.: 175-lbs.
    Sofia C.: 75-lbs.
    Anu B.: 135-lbs.
    John B.: 185-lbs.
    Jerry I.: 225-lbs.
    Sam R.: 210-lbs.
    Léo J.: 150-lbs.*
    Charlotte L.: 55-lbs.*
    Adrian P.: 185-lbs.
    Andrew Z.: 225-lbs. (back squat)
    Bobby H.: 175-lbs.
    Emily P.: 140-lbs.*
    Chase H.: 150-lbs.
    David C.: 145-lbs. 
    Mark B.: 155-lbs.* 
    Ella W.: 145-lbs. 
    Nick C.: 155-lbs.* 
    Matt A.: 130*-lbs.
    Alexi C.: 135-lbs. (bench press, 500m row)
    Kate G.: 205-lbs.
    RJ A.: 175-lbs.
    Dave R.: 235-lbs.
    Jose R.: 185-lbs.
    Frank P.: 145-lbs.
    Margaret A: 150*-lbs.
    Karl P.: 110*-lbs.
    Brent S.: 115-lbs.
    Justin G.: 185-lbs., 195* (1 rep)
    Michael H.: 175-lbs.
    Hanna G.: 185-195x-lbs. (5 runs-skipped 6 run)
    Kay Z.: 245-lbs.
    Kate B.: 70*-lbs.
    Charlie S.: 165-lbs.
    Yao Z.: 180-lbs.
    Sean G.: 285-lbs.
    Kiely W.: (10 bw squats + 5 banded strict pull-up; 400m row even rounds/bike (15 cal) odd rounds)
    Inna A.: 145-lbs.
    Diana G.: (back squat, 300m)
    Charlie K.: 160-lbs.
    Amr M.: 145-lbs.
    Matthew R.: 225-lbs.*
    Francisco L.: 185-lbs.
    Rony J.: 115*-lbs.
    Lily S.: 115-lbs.
    Chris T.: 195-lbs.

  2. MPH | September 23, 2022 at 10:27 am

    -MPH Outside the Box Scores-
    Diana D.: 92 (20-lb. dbs, 80 jj)
    Mark D.: 144 (30-lb. db/35-lb. db, 1:15 plank)
    Tom G.: 108 (20-lb. dbs)


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